But Why Turkish Get Ups?

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 12 Jumping Lunge 8 Strict Pull Up 400m Run Warm-up (No Measure) 5 Rounds: 8 Turkish Get Ups 20 Teapots Metcon Metcon (Time) 3 Rounds: 15 Kettlebell Swings USA 70/53 15 Weighted Hollow Rocks Buy Out: 100/300 Double Unders

Touch and Go

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Front Rack Mobility Skill: TnG Power Clean Weightlifting TnG Power Clean (7RM) Metcon Metcon (AMRAP – Reps) AMRAP 13
 11 Burpees
 3 Front Squat 225/155 

Rest 3 Minutes

 AMRAP 4
 8 Push Ups
 24 Air Squats

Fight Gone Messed Up

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 2 Rounds, with a partner: 20 Soccer Throws 20 Chest Passes 20 Grandma Toss 20 Twist Throws Skill: SDLHP Metcon Metcon (Time) In Teams of 2: 120 Wall Balls 20/14 120 SDLHP 75/55 120 Box Jump 20 120 Push Press 75/55 120 Calorie Row

Triphasic Training: Phase 1, Day 15

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Mobility then… The ConeGer Games Weightlifting Tempo Back Squat (6 @75%) 100m Heavy x2 KB Front Rack Carry after each set of Squats Tempo Back Squat (4) +5/+10 Tempo Back Squat (2×2) +5/+10 Back Squat (4×2) +/5/+10 Metcon Metcon (No Measure) Coach’s Call

Triphasic Training: Phase 1, Day 14

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Get my hips and hammies moving! Weightlifting Deadlift (1-1-1-1-1, 1 max height box jump after each lift) build across to heaviest possible weight Metcon Metcon (Time) In 22 minutes or less: 1 Deadlift @90% of A 1 Mile Run 1 Deadlift 30 Box Jumps, 30+/24+

Triphasic Training: Phase 1, Day 13

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) T-Spine Foam Roller Smash + Tricep/Lat Mobility Handstand Skill Progression: 5 attempts at as many shoulder taps as possible Skill: Split Jerk Metcon Metcon (Distance) 3-5 Rounds Max Distance Prowler Push 300/220 Max Distance SprintRecord shortest prowler push Weightlifting Clean and Jerk (3-3-3-3) EMOM 4 @60%…

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Triphasic Training: Phase 1, Day 12

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 3-4 Rounds 10 Passthroughs 8 Inchworms 6 Push-ups 4 GUSU 2 Wall Walks Weightlifting Snatch Grip Push Press (4×8) Build across to the heaviest weight you can move quickly Snatch Grip Push Jerk (4×8) Build across to the heaviest weight you can move quickly Metcon Metcon…

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Triphasic Training: Phase 1, Day 11

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) I need a stronger trunk! Weightlifting Tempo Back Squat (1-1-1-1 @85%) Back Squat (3×2) +5/+10 to least weeks weight, if starting today – 90% +5/+10 Metcon Metcon (Time) 30 KBS 70/53 30 T2B 90 Air Squat 30 T2B 30 KBS

Biggie

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 GHR 60s Arch Hold 10 Spiderman -> Lunge Twist 30s Plank Metcon Metcon (Time) In teams of 2 Buy in: 8x100m Relay 76 Hang Power Snatch 76 Box Jumps 76 Weighted Sit-up *Partners work EMOM style Buy out: 4x100m Relay

Triphasic Training: Phase 1, Day 10

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) In teams of 2: Max Distance Row While the other partner does: 300m Wall Ball Run 20/14 6 Burpees 3 Wall Walks For 6 Rounds Warm-up Warm-up (No Measure) Coaches Call: 100 Abs Metcon Metcon (Time) In teams of 2: Row 10k *one partner rows while…

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