Wednesday, February 3, 2016

Register for the CrossFit Open by Feb. 18th at 1pm to be drafted onto one of the Paradiso Teams! HERE is where you can register, it is important that you do it now! 

Max’s freeze tag strategy

Prehab

3min open mobility (complete prehab/stretch chest + Lats, etc.)

In teams of 2, complete 3 rounds each, alternating:
5 Pushups
3 Strict Pull-Ups
1 Wall Walk

Warmup

A. 4X4 Bench Press (across) add 5-10 pounds from last week
B. 4X8 Pull-ups (add weight as necessary) 4X max set of muscle ups

Notes: This is the Last week of this push/pull cycle. If you have not been coming for the bench press aim for 80% for all four sets.

Strength

3 Sets of:
A. 20 GHD situps or 25 Weighted abmat Sit-ups with feet anchored
B. 30 Hip Extensions (add weight as necessary)

Notes: only experienced athletes should perform GHD sit ups. Alternate with a partner between A and B. Rest one minute between sets. Weight for abmat situps should be held at the neck like a bowtie.

Conditioning

In teams of two complete complete as many rounds as possible in 15 minutes of:

3 Push Press
6 Burpees
9 Kettlebell Swings

Notes:
Each turn should be an all out sprint. If there is an odd number of people in class do 1:1 rest.
L1: DB Push Press 20/15 KB Russian KB swings 35/24
L2: Push Press: 75/55 Russian KB swings 35/24
RX: Push Press 105/75, American Swings 53/35
Rx+ 155/105, American Swings 70/53

Cool Down

Foam Roll Upper Back
Cat Stretch
Couch Stretch 1min each side