4 30

                           2018

Warmup:   

3 rounds

6 pass throughs

6 burpees
10 sq
10 turkish getups, no weight, for agility

Buy in: 

stretching

Workout:

3 rounds

1K run

30 burbees

Finisher:

4 rnds

100m Faraways

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

4 26

                              2018

Warmup:   

2 rounds

100m run
6 Samson Stretches

6 pass thru
8 turkish getups (no weight)

5 burpees

  

Strength:

Any order/combo
22 HS pushups
33 chinups (strict)
44 weighted lunges

Workout:

12 min AMRAP

8 wallball
16 over shoulder balldrop
20 balls squats (held in front)

  

Finisher:

3 rounds 
100M Farmer Walks
8 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

4 25

                               2018

Warmup:

2 rounds

100m run

5 burpees

5 tuck jump

6 passthru

6 pushups

Strength:  

3x5 or 3x20

Any strength movement

Workout:

Rounds in 17:

5 ring dips
10 ring rows
15 box jumps, 20/16

Finisher

5 min jumprope 

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

4 24

Warmup:

3 rnds
10 passthru
 10 burpees
10 squats

Buy in: 

2K run 
OR
Sq or DL

Workout:

Ivan  

FINISHER :

100 double udners or 
500 j rope

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

4 23

                             2018

Warmup:   

2 rnds

100m run
20 dble unders (attempts)

10 passthru

20 abmat
20 supers

 Buy-in:  

22 turkish getups

Workout:

7 rounds:

5 thrusters, 95/65

7 hang power cleans, 

10 sumo deadlift highpulls 

Finisher

3 rounds
max burpees in one min
one min rest

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

4 19

                                2018

Warmup:   

 400M run

2 rounds

6 pass thru

10 inch worms

10 push press

10 ring rows

  

Strength:  

 5x5 front squat

5X5   weighted dips

5x5 weighted chin-ups

Workout:  

Tabata 6s
pushups
chinups OR ring rows
supers

3 minutes rest, then

4 rnds:
10 sq
10 push press, 95/65
10 HP cleans
20 tuckjumps
10 OH lunge

Finisher:

one minute max burpees, 2 min rest, 3 rounds.

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

4 18

                            2018

Warmup:   

100 jump rope forward and 100 jump rope backward

3 rounds 

10 Samson Stretch

10 Pass Thru

5 Deep ring dips

PVC overhead squats

Workout:

20 min EMOM

 15 toes to bar 

15 burpees

Finisher:

3 rnds

INTERVAL ROW
or 
goals

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

4 17

                           2018

Warmup:   

400M run

3 rounds

6 pass throughs

6 burpees
10 push press
10 hp clean

Strength: 

3X3 deadlift
or
one min burpee max,
3 rounds, ad lib rest

Workout:

5 rounds

400M run

15 pull-ups

10 hang power Snatch (95/65)

Finisher:

4 rnds

100m Faraways

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