Wednesday, February 17, 2016

DEADLINE- Register for the CrossFit Open by Feb. 18th at 1pm to be drafted onto one of the Paradiso Teams, get 25% off your next retail purchase between now and March 28, get 10% off a power supply order, and be eligible to win prizes like 2 Nick’s Paleo Ice Age meals! HERE is where you can register, it is important that you do it now! 

Solid overhead position on these Thrusters. THIS is Open standards!!

Prehab

Mash Chest with KB
20 hanging lat activations
10 Groiners

Warmup

Banded Super Rack Stretch 1min each side
400m Run
50 walking lunges

Strength

EMOMx7: 5 Touch and Go Power Cleans

Notes: Working on cycling the barbell. You may add weight every minute, but don’t add weight to the point that form is compromised.

Conditioning

AMRAP 6min of:
10 Squat Cleans
10 Ring Dips
Rest 3 minutes
AMRAP 4min of:
6 Thrusters
6 Chest to Bar

Notes: L1: DB squat cleans 20/15, Box Dips, DB thrusters, Ring Rows
L2: Cleans 75/55, Box Dips, Thrusters 65/45, Banded Chest to Bar
Rx: 115/75, 95/65, Chest to Bar
Rx+ 135/95, 115/75, Chest to Bar

Cool Down

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