PCF Holiday Bowl!

Saturday, December 20, 2014

Prehab:

Keg Drill 2-3 min
Wall Squats 2×10
Prone Snow Angels x20

Warm up:

2 min Jump Rope (Singles, doubles, triples)
-then 2 rounds-
With one arm:
Dumbbell or KB Press x8
Dumbbell or KBSnatches x6
Dumbbell or KB OHS x4

Fitness

Strength

20 minutes to perform 3-4 sets of:

Good Mornings x 6-8 reps
Windshield Wipers x 5 reps (l/r equals 1 rep)
Ape Walk x 100 feet

Notes:  Keep the good morning weight moderately heavy.  For the Windshield wipers, scale by keeping your knees tucked or performing them with your back on the ground.

Conditioning

15 minute Amrap:
Row 500 meters
15 Dumbbell Power Snatches, alternating
25 Double Unders

-20 min cap-

Notes:  Prescribed is 50/35 Dbs.  Scale the double unders to 1 minute of attempts or 75 singles.

Advanced

Strength

Take 14 minutes to warmup and then every minute for 6 minutes:
Back Squat x 1 rep @ 92-95%

Notes:  Remember, this is 92-95% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.

Conditioning

150 Double Unders
50 Dumbbell squat snatches
100 Double Unders
35 Dumbbell squat snatches
50 Double Unders
20 Dumbbell squat snatches

-20 min cap-

Notes:  Prescribed is 40/25 dumbbells to full squat, alternating arms.  Stay safe with the squatting!

Cool Down:

Calf stretch on Plate x60″
Groin stretch against wall x60″
OH band distraction x60″
Wrist DROM 2-3′

Tis the season and we must celebrate! We are dressing up and going bowling! The event will take place on 1/3, we will be leaving Venice at 7:15pm and returning around midnight.

* We have both lanes rented out at the Spare Room in Hollywood.
* Open Bar (there is a limit, Buckner :))
* Bus to and from Hollywood
* Cost for everything is $50

Email martina@paradisocrossfit.com. We do have a big bus, but space is limited!

http://spareroomhollywood.com/