CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Weighted Planks then… Barbell Warm Up Metcon Metcon (AMRAP – Reps) 3-4 Attempts at… In 45 Seconds: 1 Prowler Push + Max Tire Flips Prowler: 270/180/AHAP! Tire: 450/250 Metcon (Time) 1200M Run 45 KB Swings 30 Hollow Rocks 800M Run 30 KB Swings 30 Hollow Rocks…
Archive for: May, 2016
CrossFit Granada Hills – CrossFit Teens Warm-up Warm-up (No Measure) 7-6-5-4-3-2-1 Monkey hangs Squats Games Hungry Hungry Hippos Metcon Metcon (No Measure) 6 rounds 9 ninja get-up jumps 15m sprint 3 pull-ups 15m spint Games Powerball
CrossFit Granada Hills – CrossFit Warm-up Shoulders + Plates 2-3 Rounds: 10 Strict Pull Ups 10 Seated KB Press 30 Sec Hanstand Hold Runner’s Stretch w/Rotation Weightlifting Shoulder Press (5RM + 2xMax Reps @ 80%) Metcon (AMRAP – Rounds and Reps) AMRAP 12: 6 Thrusters 100M OH KB Carry 30 Double Unders Performance: Thrusters –…
CrossFit Granada Hills – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about…
CrossFit Granada Hills – CrossFit Warm-up Tricep Mobility then… Fun with Plates Weightlifting Front Squat (3,3,3,3,3) Metcon (Time) 7-6-5-4-3-2-1 Hang Squat Clean Push Jerk Performace: (165/115) Fitness: (AHAP!) Go Really Really Heavy!
CrossFit Granada Hills – CrossFit Teens Warm-up Warm-up (No Measure) Warm-up Baseball 1 Sit-ups Squats Tuck Jumps Burpees Skill Warm-up (No Measure) Kipping swings Back squat Metcon Metcon (AMRAP – Reps) AMRAP 3: 6 wall balls 6 kipping swing (1 minutes rest) AMRAP 3: 6 broad jumps 6 kipping swing
CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Mobility then… 2-3 Rounds: 20 Passthroughs 10 Supine Ring Rows 20 Jumping Lunges 10 Ring Dips Gymnastics Muscle-ups (Skill and 3xMax) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14: 14 OH Walking Lunges 7 Ring Push Ups 14 Hollow Rocks Performance: OH Lunges – KB…
CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Shoulder + Bands then… 2 Rounds: 20 Tricep Extensions 20 Face Pulls 20 Lat Pull Downs 1 MIn Couch Stretch Weightlifting Metcon (Weight) EMOTM 9: 1 Hang Snatch + 1 Snatch + 1 Overhead SquatFocus on speed under the bar. Punch hard with the arms. Move…
CrossFit Granada Hills – CrossFit Warm-up Coach’s Call Mobility then… 2-3 Rounds: 10 Scap Pull Ups 10 Plyo Push Ups 10 Passthroughs 10 Air Squats Gymnastics Metcon (AMRAP – Reps) EMOTM 10: Odd – Max Strict Pull Ups Even – Goblet Squat Hold (53/35) Score is number of strict pull ups. Scale with seated or…
CrossFit Granada Hills – CrossFit Teens Warm-up Warm-up (No Measure) 1m on, 20s off: Plank See saw squats Kbs, eye level Push-ups Hollow rock Skill Warm-up (No Measure) Front squat + Push press = Thruster Metcon Metcon (Time) 1-6 front squat …then… 1-8 push press …then… 1-10 thruster15m sprint after each set. ex: 1 front…
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