1 23

                            2017

Warmup:

3 rnds

22 dbl unders

10 passthru

30 sec L-hang

4 turkish getups

Buy-in:

3 minute max burpees
2 min rest
3 rounds
10 cleans
10 OH press

Workout:

Rounds in 20:

20 GHD situps (40 abmat sub)

20 GHD back ext, (40 supers)

15 knees to elbows,

20 GHD back ext. (40 supers)

Finisher

goals

reps               Movement             weight	1	2	3	4	...	↓split totals
20 GHD situps
20 GHD back ext
15 knees to elbows
20 GHD back ext
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

business                                                            scheduling

1 19

                                                       2017

Warmup:

 3 rounds

10 Samson Stretches

10 pass throughs

bear crawl

1 minute sitting toe touch stretch

1 minute hurdler stretch

  

Strength:  

55 chinups
44 weighted standing lunges (one kbell)

 Workout

20 front sq, 95/65
"JT"
20 front sq, 95/65

Finisher

100 abmat

100 supers

150 sidebends

OR

Interval Rowing

  

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

FitWorks blog at BlogWorks,

HERE.

CrossFit Burbank mainsite,

HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling

1 18

                           2016

Warmup:

3 rounds

8 Samson Stretches

8 pass thru

bear crawl

100M Run

Buy-in:

5 minutes ham / hip stretching

 Workout

5 rounds:

 10 wallball, 20/15
10 ring row
10 HP cleans, 95/65

Finisher

Muscle up practice
(chins/dips)

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

FitWorks blog at BlogWorks,

HERE.

CrossFit Burbank mainsite,

HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling

1 17

                                 2017

Warmup:   

2 rounds:

100m run
6 Samson Stretches

6 pass thru

rotator prehab
5 burpees

   

Strength:   

Full strength cycle
SQ or DL

Workout:  

Ivan
 OR
Ivana

Finisher:

stretch

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Subscribe to the CrossFit Burbank daily workout Power Grid,

HERE.

FitWorks blog at BlogWorks,

HERE.

CrossFit Burbank mainsite,

HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling

1 16

                           2017

Warmup:

100 jump rope forward and 100 jump rope backward

3 rounds of:

10 Samson Stretch

10 Pass thru

5 Deep ring dips

10 PVC overhead squats

Strength:     

5x5

deadlifts or sq

 Workout

15 Min AMRAP

5 HSPU

7 SDHP (95/65)

10 Front Squats (95/65)

Finisher

5 rnds

100M Farmer Walks

6 turkish getups

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

FitWorks blog at BlogWorks,

HERE.

CrossFit Burbank mainsite,

HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling

1 12

                           2016

Warmup:

3 rounds of:

10 Samson Stretches

10 pass thru

10 inch worms

10 ring rows

100M Waiter’s Walk

Strength:  

3X3 deadlift or Sq

 Workout

 5 rounds of:

100M OH plate carry 45/25

25 push-ups

25 toes to bar

Finisher

Interval Rowing

    

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

FitWorks blog at BlogWorks,

HERE.

CrossFit Burbank mainsite,

HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling