Saturday, October 10, 2015

For the month of October, Paradiso CrossFit has joined forces with Barbells for Boobs and Movember. We will be hosting a huge fundraiser onOctober 31st at our Venice location. The workout will be Grace (30 Clean and Jerks @135/95 RX). Ladies, click here to register. Fellas, here is your link!

Prehab

PVC dislocates
Wrist Mobility
Scapular Push Ups

Warmup

2 Minutes Double under practice
Review points of performance and practice the snatch

Gymnastics Strength

5 sets of max handstand hold against wall
30s Cat stretch

Notes: Experienced athletes your goal is 5 sets of 60 seconds, you must accumulate a minimum of 2.5 minutes in handstand against wall. Newer athletes may start in headstand, then pike handstand variation with feet on the ground and move to pike with feet elevated when comfortable.

Partner Conditioning

20 minute AMRAP:
8 Rope Climbs
12 Bear Complex
Run 400m

Notes: One partner works at a time. Bear complex is Power Clean + Front Squat + Push Jerk + Back Squat + BtN Push Jerk. Do not blend the movements (ex. no squat clean thruster). RX weight is 135/95 and RX+ is 155/105. Newer athletes may perform rope lowers. If there is a bottleneck at ropes, alternate partners and groups.

Cool Down

15 side plank leg raises
15 reverse snow angels
pigeon stretch 1:00 each