Saturday, February 6, 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!

Adjusted schedule for Saturday, February 6: Open Gym at MDR with Ariel! Venice classes at 8:30, 9:30 and 10:30 plus open gym from 11:30 – 3:30. Come see your coaches compete at the Shakedown!

PARADISO AT THE WINTER SHAKEDOWN

Prehab

Stretch Calves
Foam Roll Lats
10 scapular pushups

Warmup

20 hollow rocks
20 arch rocks
20 lat activations
20 burpees (hey at least you’ll be warm)

Gymnastics Strength

Three sets with 60 seconds rest between movements:
Legless Rope Climb/Rope Climb/ or Rope Lower to Stand x 2/3/5 reps
Side Plank Ups x 7-10 reps each side
Partner Glute Ham Raises 8-10 reps

Partner Conditioning

Teams of 2:
2 Rounds for time of:
50 Sumo Deadlift High Pulls
40 Overhead Squats
30 TTB
200 meter run (each)
10 Bar MU

Notes: Move through the strength sets with a partner. 20 minute time cut off on the conditioning. One partner will run the 200 meters, come back and tag their partner to run.
L1: KB high pulls 24/16, DB Front Squats 25,15 /V-ups, Ring Rows
L2: KB high pulls 35/24, Front Squats 65/45/ Knee Raises/ banded chest to bar (chest must touch the bar) or attempt jumping bar mu.
Rx weights are 115/85 split up reps as necessary.

Cool Down

Foam Roll Upper Back
Target shoulders and trapezius muscle with a Lacrosse Ball against the wall while parter does pigeon
Pigeon stretch 1min each side

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