Monday, April 4, 2016

The new semester of PCF University begins in 2 weeks! If the Open exposed your weaknesses, now is the time to address them. Check out the rowing, snatching, and kipping classes and start getting ready to crush next year!

Team Paradiso CrossFit Venice has qualified for the California Super Regional May 13-15. You can purchase tickets HERE.

We are holding a USAW sanctioned meet, the VBC Summer Classic, on Saturday May 7th. You can REGISTER HERE.

Congrats to Dutch for finishing 3rd in Socal for Masters Men 50-54 group! He moves on the Master’s Qualifying round for the CrossFit Games in a few weeks, wish him luck 🙂

Prehab

PVC mobility
Banded ankle mobility
Bar assisted squat see video

Warmup

It’s a Date:
Grab a partner:
P1: 4 wall walks while
P2: 4 air squat to burpees
Switch, then
P1: 20 Goblet squats with heavy KB while
P2: 16 mountain climbers, stretching hips
Switch

Strength

A. Find today’s heavy Back Squat double

B. Take 75% of the above Back Squat Double 3X3-3-3 :20 second hold in between 3’s

Notes: Spend ten minutes to work up to today’s heavy double on the back squat. Go for more than last week. Recommended percentages are 3X75, 3X80, 2X85, then two attempts at a heavy double.

Conditioning

Roll out Lats with a lacrosse ball
Stretch Abs
Foam Roll IT bands