Triphasic Training: Phase 1, Day 1

CrossFit Granada Hills – CrossFit

!!IMPORTANT READ!! – The next 13 weeks in a nutshell:

-split into 3 phases
-focused on increasing Squat strength and overhead strength & stability
-the loads are percentage based and progressive
-sometimes the loads will not be exact, thats ok, get as close as possible
-we will do at least one pull, push, carry or hold every week
-every 4th week is going to be de-load week and the 13th week is for retesting
-its going to be important to be here for as many days (M-F) as possible
-some of the WODs are going to require a lot of teamwork to setup and breakdown, be ready!

Warm-up

Warm-up (No Measure)

Intro to Triphasic –

The Eccentric Tempo Squat

Hold Each for 30s

1) Banded Heel Cord (Anterior)

2) Banded Heel Cord (Posterior)

3) Hip Capsule External Rotation

4) T-Spine Smash

2-3 Rounds, 8-10 Reps

Good Morning 45/35#

Tempo Squat 45/35# (7s)

Weightlifting

Tempo Back Squat (2×1 @75% of 1RM)

Try to spend 7 seconds getting to the bottom.

Tempo Back Squat (2×1 @77.5% of 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

8 Box Jumps 30/24

6 Back Squat @60% of 1RM
There are only 8 racks so work with a partner who’s lifting near your weight. Help each other!

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Posted on August 7, 2016 in CrossFit

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