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

Return of the Squat – Day 3 of 15

CrossFit Granada Hills – CrossFit Warm-up Metcon Warm-up (No Measure) 200M Run Foam Roll Legs 200M Run Foam Roll Upper Back/Hips 200M Run Couch Stretch Side Lunge Wide Grip Hang Metcon (Time) In Teams of 2: Partner A: 2200m Row Partner B: 3 Rounds: 15 Wall Balls (20/14) 15 Burpees 15 Box Jumps (24/20) *Switch…

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Return of the Squat – Day 2 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 1 of 15

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 5 Wall Squats, SLOW!!! 10 Heel to Toe Inchworms 15 Push Ups 1 Minute BOS 20 Ab-Mat Sit Ups 1 Minute BOS 15 Barbell Row 10 Prisoner Arches 5 Wall Squats, SLOW!!! Weightlifting Back Squat (4×3, add across) get into and out of the bottom as…

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Squat Strong Phase 2 – Day 6

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Coaches Call Mobility …then… 3 Rounds: 5 Clean Shrugs 5 Clean Pulls 5 Muscle Clean 5 Power Clean *Increase weight each Round Metcon (Weight) 50m Prowler Push For Load Weightlifting Power Clean (4RM) Metcon Metcon (AMRAP – Rounds and Reps) In 6 Minutes: 400m Farmers Carry…

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