Tuesday, October 13, 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!

Learn proper jumping mechanics, safe and efficient execution of the box jump!

Prehab

Wrist Mobility
Foam Roll
External Rotation with Theraband
Shoulder Circles with Theraband

Warmup

Jog 400 meters
30 sec Plank Hold
10 push ups
30 sec Hollow
30 sec Headstand Hold
30 sec Handstand Hold against wall

Strength

Against a 24 minute Running Clock:

12 minutes of strict Handstand Pushup Progressions
-Push up x 6 reps
-Pike push up x 6 reps
-Pike push up feet on Box x 6 reps
-Wall with limited range of motion (abmats) x 6
-Against Wall x 6
-Deficit (max deficit)

12 minutes Dip Progressions
-Bench Dips x 6
-High Boxes x 6
-Ring Support x 30s
-Ring Dip Negatives 5x10s
-Ring Dips (max reps)

Notes: All athletes will perform each step in the progression, especially experienced athletes. When an athlete reaches their level of incompetence with the movement, they will spend the remainder of the time working at that level in the progression until they become competent, then they can move on.

Conditioning

Run 400m for time, then
6 minute AMRAP of the following:
10 Hang Power Cleans
10 Over the Bar Burpees
then, at minute 8:00
Run 400 Meters for time

Notes: RX is 95/65 and RX+ is 115/75. Score your first 400m time and total time for the workout.

Cool Down

Theraband routine from Prehab
Foam Roll