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

Return of the Squat – Day 9 of 15

CrossFit Granada Hills – CrossFit Warm-up () Weightlifting Shoulder Press (1RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 14 Push Press 115/85 28 Kettlebell Swing 53/35 USSR Rest 3 Minutes ARMAP 5 10 Burpees Jump Touch 20 Kettlebell Swing 53/25 USSRRX+ 70/53

Return of the Squat – Day 7 of 15

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Trunk Work -Weighted Plank, 3 sets/30 seconds Warm Up -400m Run -Couch Stretch, 30s -Spiderman, 10 -Russian Baby Maker, 10 Sprint Work -Coaches Call Metcon Metcon (Time) 800m Run 40 Hollow Rock 40 Push Up Weightlifting Back Squat (1 Back Squat + 3 Box Jumps) EMOTM…

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Return of the Squat – Day 6 of 15

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Trunk Work -Coaches Call: Deadbug Shoulder/Back -Partner Overhead Stretch -Bearcrawl 180ft Weightlifting Split Jerk + Push Jerk (1+3) work to heaviest possible Metcon Metcon (AMRAP – Reps) In Teams of 2: AMRAP 10: Partner A: 8 Clean and Jerk (135/95) Partner B: Calorie Row (14/12)

Murder She Wrote

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Hips and Hammies 2 Rounds, 10 Reps -Spiderman -Standing Hamstring Shoulders and Back 2 Rounds, 10 Reps -Int/Ext Rotators -Prisoner Elbow Reach Metcon Metcon (Weight) In teams of 3, establish combined load of the following movements: -30s Weighted Plank -5 Bench Press *15 minute cap Metcon…

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Deputy Dog

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Junkyard Dog + Abtastic Voyage Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 2: AMRAP 12: 4 Deadlifts (275/185) 8 Russian Twists (53/35) *Partner OH KB Hold Metcon (No Measure) For Quality: 50 Dips 75 Barbell Curls 100 KB Rows

Return of the Squat – Day 5 of 15

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 3 Rounds, 10 Reps -Banded Squat Walks, each direction -Banded Wall Squats -Inchworm -Couch Stretch Weightlifting Back Squat (Every 90s 3 Back Squat for 10 Rounds) @70% Metcon Metcon (Time) 21 Thrusters 95/65 400m Run 15 Thrusters 400m Run 9 Thrusters 400m Run

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