Monday, February 8, 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! 

Superbowl Sunday=MASSIVE morning class at Venice (30 deep)

Prehab

Super Rack Stretch
Stretch Calves
:30 Hollow Hold

Warmup

Complete 2 rounds:
40 DU or 80 singles
12 Goblet squats with KB
8 KB cleans (2 hands- like a med ball clean)

Strength

Take 20 minutes to warm up and build to a 20RM back squat

Notes: If you have been coming regularly over the past four weeks you should challenge yourself today. I would rather see you get 19 reps and miss the 20th then 20 “easy” reps.

Conditioning

For time:
3 Unbroken Power Cleans
3 Bar Facing Burpees
6 Unbroken Power Cleans
6 Bar Facing Burpees
9 Unbroken Power Cleans
9 Bar Facing Burpees
12 Unbroken Power Cleans
12 Bar Facing Burpees
9 Unbroken Power Cleans
9 Bar Facing Burpees
6 Unbroken Power Cleans
6 Bar Facing Burpees
3 Unbroken Power Cleans
3 Bar Facing Burpees

Notes: This is an unbroken challenge for every skill level. Pick a weight you believe you can do unbroken each round (fatigued).
L1: DB Power Cleans 25/15, Lateral burpees over the dumbbell
L2: Power Cleans 75/55, Lateral Burpees
Rx: 135/95
Rx+: 155/115

Cool Down

1min Pigeon Stretch each side
Use Lacrosse Ball on Upper Lats against wall
Couch Stretch 1min each side