Squat Strong Phase 2 – Day 5

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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Nobdy Puts Baby In A Corner

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Warm Up and Mobility for Sprinting …then… 12 1/2 Gassers Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 3 AMRAP 15: Partner 1) 15 Pull Ups Partner 2) 15 Cal Row Partner 3) 15 Burpees

Squat Strong Phase 2 – Day 4

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Tabata Double/Single Unders …then… Athletic Warm Up & Front Rack Mobility Weightlifting Paused Front Squat (3xMax Reps @90%) Metcon Metcon (Time) 25 KB Push Press (R) 53/35# 
25 KB Push Press (L) 
50 SDLHP
 75 Goblet Squats
 100 KBS USSR

Squat Strong Phase 2 – Day 3

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 400m Run …then… WAMRAP 10 10 of each: Barbell Curls 45/35 Barbell Rows Banded Good Mornings Banded Hammy Curls Contralateral Deadbug Inspilateral Deadbug Weightlifting Deadlift (5, 3, 1) Starts heavy, +10/20 each set. All lifts end with a 10s hold at extension. Except the last lift,…

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Squat Strong Phase 2 – Day 2

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 500m Row Mobility for Running …then… 3 Rounds 5 Deadlift 5 Stiff Legged Deadlift 5 Hang Power Clean 5 Push Press 5 Back Squat 1 Minute L-Hang *add weight each round Skill Metcon (No Measure) 5 Rounds 10 Seated Muscle Up Band Pulls Max Strict Pull-Ups…

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Squat Strong Phase 2 – Day 1

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 600m Run Mobility for Squats …then… 3 Rounds 30s Arch Hold 30s Active Plank 30s Hollow Hold 30s Deadbug Home Weightlifting Paused Back Squat (3×2 @80%) Hold in the bottom for as long as possible, drive out of the bottom fast and hard! Back Squat (2×5)…

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Labor Day Rene

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Coaches Call Rene (Time) 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it.Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013To learn more about Rene…

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Tape Face

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Coaches Call Metcon Metcon (AMRAP – Rounds and Reps) In teams of 3 AMRAP 20: 10 Snatch 95/65 20 T2B 30 Deadlift 155/135 Athlete 1 – Works Athlete 2 – Holds the Pet Athlete 3 – Rows 500m

Friiiiiiday!

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Coaches Call then… Jump Course Metcon Metcon (Distance) In 10 Minutes: Partner Row for Distance *One partner rows the other holds x2 Kettle Bells 70/53, switch as needed Metcon (AMRAP – Reps) In 8 Minutes: 600m Wall Ball Run 20/14 AMRAP Jump Course *One partner does…

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Emomagedon

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Trunk Work then… Good Mornings 6×6 @ (95/65) Weightlifting Overhead Squat (4RM) No misses! Metcon Metcon (AMRAP – Reps) EMOM 0-4: 6 Overhead Squats (95/65) EMOM 4-8: 6 Power Snatch EMOM 8-12: AMRAP Clean & Jerk Rx+ 135/95

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