Halloween +1

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Warm-up: 800m Run 20 HR Push-up 10 Chin-up Mobility: Hips & Hamstring Low Back Lats Trunk: Coaches Call Weightlifting Deadlift (5RM) Metcon Metcon (Time) 21-15-9 Power Clean Pull UpRX – 135/95 RX+ – 155/115 Cooldown 20-30s, each 2-3 of your favorite low back and hamstring stretches

Yosemite Sam

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Trunk -Weighted Planks Warm-up -Fun With Plates Weightlifting Back Squat (1 RM) -Build to a heavy single -Rep must be safe, quality, and below parallel Metcon Metcon (Time) 1000M Row 30 Back Squat (155/105) 30 Burpees

The calm before the storm

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Mobility -Hip Prep -Shoulder Prep Warm Up 2-3 Rounds: 1 Max Hold Deadbug 3 Inchworm 6 Push Ups 9 Jump Touches 12 Leg Swings Metcon Metcon (Time) 400m Team Run 40 Alternating Burpees 400m Team Run 40 KB Swings 400m Team Run 40 KB Swings 400m…

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Are you saying Meow?

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Coach’s Call Mobility then… 3 Rounds: 30 Sec Static Dip Hold 10 Hanging Knee Raise w/Twist 30 Russian Twists 10 Teapots Weightlifting Sumo Deadlift (Heavy 5) Metcon Metcon (Time) In Teams of 2: 40-30-20 Deadlifts (225/135) Air Squats *Each Partner Does 1/2

TGIF

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Warm-up -Coaches Call Skill -Turkish Get Up Metcon Metcon (Time) In teams of 2: 500m Row 4 Prowler Push 500m Row 4 Prowler Push 500m Row 4 Prowler Push 500m Row 4 Prowler Push-Prowler 180/140 -Prowlers are pushed in order that rowers finished -At anytime the…

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14 of 15

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Warm-up 3 Rounds -20 Dynamic Step Up -30s Superman Holds -60ft Death March Mobility -Front Rack Weightlifting Hang Power Clean (2RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 9 Box Jump 24/20 12 KB Snatch 53/35 9 T2B *Every 4 minutes 200m Run-T2B scale…

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13 of 15

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Coaches Call: 8 minutes of love me some barbell! Weightlifting Back Squat (6-4-2) -Build across -The barbell MUST move quickly into and out of the hole Back Squat (3-2-1) -Use same weights as above across sets Metcon Metcon (AMRAP – Reps) EMOM 12 7 Wall Balls…

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12 of 15

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 2 Rounds -20 Cal Row -20 Lateral Skiers -20 Hollow Rock -10 Partner Glute/Ham Raises Metcon Metcon (Time) 7 Rounds: 100m Front Rack KB Carry 70/53 5 Deadlift 225/185 5 Strict Pull-ups *24 Min Hard Cap

Return of the Squat – Day 11 of 15

CrossFit Granada Hills – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5.…

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Return of the Squat – Day 10 of 15

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Coaches Call Weightlifting Front Squat (1RM) Speed Back Squat (3×3 @1RM Front Squat) Each set must be completed in 10 seconds or less Metcon Metcon (Time) 10-8-6-4-2 Front Squat 200m Run *run is AFTER each round

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