Move!

Thursday, May 31st, 2012

Mobility:
10 Wall Extensions
Hip Mobility with Band, 1 minute per leg
10 Wall Extensions

Warmup:
Back Squat 8-8-5-5 reps

Start around 60% of your 1 rep max and end around 80%.  So if your 1RM is 100 lbs, do 60 lbs for 8 reps and work up to 80 lbs for 5 reps.  Rest no more than 2 minutes between sets.

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

Cool Down:
25 GHD Situps
25 Good Mornings with Barbell
3 position Static Wall Extensions, 30 seconds each
Quad on Wall, 90 seconds each

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Morning Madness!

The Mile Time Trial was an epic event for both individual athletes and Paradiso CrossFit as a whole.  The turnout was huge, races were nail biting, and PRs were crushed.  Look forward to more events like these in the near future.

As for the workout of the day, it’s a fiercer and more muscular version of ‘Cindy’ with Chest to Bar pull ups instead of regular pull ups, and ring dips instead of push ups.  It’s 20 minutes, so pace it out fast and sustainable.  Most of the movements are basic as well so we want you to focus on virtuosity of movement and impeccable mechanics.  Good thing you guys are warming up with the greatest barbell movement in the history of all mankind, the Back Squat. 

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