Wednesday, June 3, 2015

Beach Workouts start this week. Please join us at Crescent Bay Park 2000 Ocean Ave Santa Monica, CA 90405 at 9am. Please bring money for meters. Look for the Paradiso CrossFit tent by the beach.

Prehab:

Posterior chain flossing, 2 minutes
Fire Hydrants, 10 each direction
10 PVC Dislocates
10 PVC Jumping Good Mornings
Samson stretch, 30 seconds each
Lat Activations, 10 each variation

Warm-up:

40-50-60 unbroken singles
1 minute Double unders
10 Burpees
Groiner stretch, 20 seconds each
10 Good mornings
10 Deadlifts

Cool down:

Calf stretch, 30 seconds each
Couch stretch, 1 minute each
Pigeon, 1 minute each
Plow, 30 seconds

Strength

Deadlift – take 15-20 minutes to warm up and complete sets of 3 reps at 60 %, 70%, 80% and  3 + reps at 90%.

Notes: Please make sure on the last set you complete as many reps as you can (safely at 90 percent). Make sure you maintain proper form and posture on Deadlifts to protect your back. Do not allow back to round. Remember technique is the key so please keep light if you are new to Deadlifts. You may also use Kettlebells or Dumbbells for those that need it scaled down.

Conditioning

5 Rounds
20 Pull ups
50 Double Unders
– Time Cap 15 Min-

Notes: Advanced athletes please sub in Chest to Bar. Scaled athletes may sub Pull Ups for Ring Rows. Double Unders can be subbed for 150 Single jump ropes