Category Archive for: 12 Weeks of Strength

Strength Day 55

CrossFit Granada Hills – CrossFit Day 65 Warm Up My back is kind of tight… Please give me a new one. Shoulders + Plates = Fun Weightlifting Push Press (2 RM) Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps)…

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Strength Day 54

CrossFit Granada Hills – CrossFit Day 63 Warm Up Please Fix My Legs! 40 Birdpickers *100M Run Every 10 Barbell Warm Up for Deadlifts Weightlifting Deadlift (2 RM) Metcon (Time) 21-15-9 Deadlifts (225/155) Toes 2 Bar

Strength Day 53

CrossFit Granada Hills – CrossFit Warm-up (No Measure) 600m run Squat Mobility (No Measure) 1 minute (each leg) 1) Single leg flexion 2) Hip external rotation w/flexion 3) Couch Stretch …then… 3 minutes in the bottom of a squat – every minute 5 jump squats Weightlifting Back Squat (2RM) Metcon Metcon (Time) 1000M Row 50…

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Strength Day 52

CrossFit Granada Hills – CrossFit Day 62 Warm Up General Foam Rolling Spend some time on lats Ball+Pec Spend 2 Mins in Handstand Hold *Every Break 10 Hollow Rocks Metcon (Time) Mins 0-15 3 Rounds For Time: 200M Run 20 Push Ups 20 Kettlebell Swings USA (53/35) Metcon (Time) Mins 15-30 In Teams of 2:…

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Strength Day 51

CrossFit Granada Hills – CrossFit Day 61 Warm Up Partner Hamstring and T-Spine Mobility Wrist and Forearm Stretch 3 Rounds: 10 Push Ups 10 Air Squats 10 V-Ups Warm Up with Barbell for Max C&J Weightlifting Clean and Jerk (Build to a 1RM) Hit this hard! Metcon (Time) 15-10-5 Clean & Jerk (135/95) Pull Ups

Strength Day 50

CrossFit Granada Hills – Weightlifting Warm-up T-spine + Overhead Mobility (No Measure) 2 minutes foam roll mid + upper back *spend some time just lying with your hands above your head 2 minutes leaning bar hang *jerk or slightly wider grip 30 seconds each arm door jam pec stretch *elbow somewhat bent and higher then…

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Strength Day 49

CrossFit Granada Hills – CrossFit Warm-up Coaches call Weightlifting AtK/BtK Snatch Complex (Work to a heavy 1+1+3) 1 hang snatch (atk) + 1 hang snatch (btk) + 3 snatch grip push press Metcon Metcon (AMRAP – Reps) In 25 Minutes Complete: 50 Calorie Row …then… AMREP: 60 ft bear crawl 1 way prowler push 25m…

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Strength Day 48

CrossFit Granada Hills – CrossFit Mobility Fix my back Warm-up 3 rounds of 4-6: pull ups/ring rows lunge & twist inchworms candle sticks Weightlifting Kroc Row (2 x max) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 24 Cleans (95/65) 12 Pull Ups 1000M Run 24 Wall Balls (20/14) 12 Pull Ups

Strength Day 47

CrossFit Granada Hills – CrossFit Warm-up Just a 400 Mobility Get ready for deads 3 rounds 10 heel/toe plate bends 10 plate good mornings 10 c & d’s 10 plate rows …then… 1m (each leg) rear hip distraction Weightlifting Deadlift (5RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 13 Box Jumps (24/20) 26…

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Strength Day 46

CrossFit Granada Hills – CrossFit Squat Warm-up 1 200m Run 20 leg swings (front/back) 20 leg swing (L/R) 200m run Squat bottom – 3 minutes 200m run 20 banded good mornings 20 v-ups 20 supermans …then… starting w/ a 45#/35# bar adding weight each set 5, 4, 3, 2, 1 Weightlifting Back Squat (3×5 +…

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