Archive for: September, 2015

Strength Day 9

CrossFit Granada Hills – CrossFit Don’t forget your Power Supply Meals! Clean Warm-up 1 30 seconds each: 3 position wrist mobility Door jamb pec stretch Underarm stretch With a partner: T-spine mobilization Bust stretch With a 45#/35# barbell 1. High hang – 2 high pull +1 power clean 2. Low hang – 2 high pull…

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Strength Day 8

CrossFit Granada Hills – CrossFit End the month with a bang. Founders Members – get yourselves on the shirt list at the front desk. The faster you all do it the faster I can order the shirts. Mobility Um shoulders… Skill Pull-up progression Metcon Metcon (Time) 2 mile run 70 pull-ups

Strength Day 7

CrossFit Granada Hills – CrossFit Warm-up Clean Warm-up 2 (No Measure) 4 Rounds 200m Run 4 stiff legged box jumps 20”/12” 8 stiff legged deads 65#/55# …then… 4 Rounds 4 hang power cleans 6 front squats 8 push press Weightlifting Push Press (1-1-1-1-1, add weight across) record heaviest weight Metcon Metcon (Time) In teams of…

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Strength Day 6

CrossFit Granada Hills – CrossFit Warm-up Snatch Warm Up (No Measure) 2 Rounds: 10 Pass Throughs 10 Air Squats 10 Snatch Grip Deadlifts 10 Muscle Snatches 10 OH Squats 10 BTN Press from Bottom of Squat then… 2 Rounds 10 Snatch Grip Deadlifts (45/35) 10 Snatch Grip Push Press 10 Snatch Balance 10 Hang Squat…

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09/27/2015

CrossFit Granada Hills – CrossFit Warm-up Coaches Call 🙂 Metcon Metcon (AMRAP – Rounds and Reps) “I love my ball” AMRAP 30 Minutes: 400 Meter Run w/ball 10 Wall Balls (20/14) 20 Med Ball Cleans 30 Lateral Jumps Over Ball 20 Russian Twist w/ Ball 10 Wall Balls

09/26/2015

CrossFit Granada Hills – CrossFit Warm-up 3 Rounds 200m Farmers Carry 18 KB Swings 16 Supermans 14 KB SDLHP 12 Jump Squats Metcon Metcon (No Measure) Bring Sally Up KB Front Squats 53#/35# Metcon (AMRAP – Reps) Tabata Served 3 Ways Tabata pull-ups 2 min transition Tabata box jumps 2 min transition Tabata shuttle run…

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09/26/2015

CrossFit Granada Hills – Weightlifting Warm-up Lifting Warm-up 1 (No Measure) In each direction 10 of each 1. wrist circles 2. elbow circles 3. arm circles 4. bow and bend 5. 1-legged RDL + leg swings 6. spiderman lunge 7. scorpion 8. Russian Baby Makers 9. PVC dislocates 10. PVC overhead squats Weightlifting EMOM 4…

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Strength Day 5

Allie CrossFit Granada Hills – CrossFit Warm-up Clean Warm-up 1 (No Measure) 30 seconds each: 3 position wrist mobility Door jamb pec stretch Underarm stretch With a partner: T-spine mobilization Bust stretch With a 45#/35# barbell 1. High hang – 2 high pull +1 power clean 2. Low hang – 2 high pull + 1…

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Strength Day 4

CrossFit Granada Hills – CrossFit Warm-up Press Warm-up 1 (No Measure) 600m Run …then… 4 rounds of 20 Arm circles (10/10) 15 Extension jumps 10 Band pull aparts 5 inch worms …then… 200m row Weightlifting Shoulder Press (5×5 @75-80% of 1RM, same weight across) Metcon Metcon (No Measure) 8 minutes Handstand Hold, every break 8…

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Strength Day 3

CrossFit Granada Hills – CrossFit Mobility Multi Station Mobility: Distracted Couch Hamstring + Ball + Box Lower Back Mash Partner Foam Roller Warm-up Partner Warm-up 1 (No Measure) 2 Rounds: Junkyard Dog Over Under Metcon Metcon (AMRAP – Reps) EMOTM 18: 200M Row 9 Thrusters (75/55) 9 Burpees

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