Monday, October 12, 2015

If you want to master the muscle up, coach Chelsea McKinney will be teaching a 5-week PCFU Gymnastics course focused solely on the muscle up! Classes beginning Thursday, October 22 at 8pm and the cost for the class is $75. There are only 12 spots available, so click here to register now!

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

Keg Drill
PVC Dislocates
Groiners
Ankle Mobility

Warmup

10 Good Mornings
10 OHS
Practice 3 Position Snatch

Strength

Review points of performance for Snatch
15 minutes to find max Snatch

Notes: Newer athletes will perform deadlift + hang snatch. Focus on full vertical extension and no throwing the hips or looping the bar.

Conditioning

“Flight Simulator”
Complete for time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
-25 minute cap-
Notes: You must stop between sets. If you struggle with double unders, perform three times the reps single unders.

Cool Down

Foam Roll Calves
Stretch calves 1:00
Foam Roll Glutes 1:00 each side