Final Stretch of EIE Challenge!

Just over one week to go in the EIE Challenge and the PCF World Championships!   Be sure to check out the Event Details HERE and Sign up HERE or at the gym.

Keep working hard and email me at david@paradisocrossfit.com if you have any questions!

Friday October 24, 2014

Prehab:

OH Band Distraction
Theraband Routine
Lat Activations

Warmup:

50 Jumping Jacks
10 Pushups
20 Walking Lunges (10 with Samson Stretch OH, 10 with Twist across the Front knee)
20 Wide Mt. Climbers
20 Situps
30 Sec Plank

Cooldown:

Hang from Bar, Accumulate 1 min
Doorway Pec Stretch
Band Super Rack Stretch
Foam Roll Calves

Fitness

Strength

20 minutes to perform 4-3-2-1 reps of each Press and Push Press

Notes:  Similar to the past 2 weeks.  Rest as needed between sets.  Perform all Press first and then all the Push Press.

Partner Conditioning

For 12 minutes, alternate to perform as many rounds as possible:

3 Ground to Overhead

6 Toes to Bar

-then-

Run 800 meters as a team

Notes:  This will be performed by one patner performing all reps of one round before switching.  Try to partner up with someone of similar abilities.  Prescribed is 135/95 power snatches.  Newer athletes should perform power clean and push press with Dbs.  Scale the toes to bar to focus on linking the reps.

Advanced

Strength

20 minutes to build up to max for
2 Front Squats + Jerk
complex

Notes:  Similar to the last two weeks, perform at least 6 heavy sets, try to build up to perform the same as last week.  Between sets, start setting up and figuring out what you will be performing for the muscle-ups.

Partner Conditioning

For 12 minutes, alternate to perform as many rounds as possible:

3 Power Snatch (135/95)

6 Toes to Bar

-then-

Run 800 meters as a team

Notes:  This will be performed by one patner performing all reps of one round before switching.  Try to partner up with someone of similar abilities.