Thursday, April 7, 2016

The new semester of PCF University begins next week! 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.

Prehab

Ankle mobility
15 Hip extensions on GHD
Keg Drill (see video https://www.youtube.com/watch?v=9elWw_5i23c)

Warmup

Row 250m
Practice Sprint Start! (watch video, skip to :35 inhttps://www.youtube.com/watch?v=2gm8tiSp23c)

Complete 8-6-4 of
PVC Pass Throughs
PVC OHS
PVC Snatch balance
Row 250m

Strength

Take 15 minutes to Power Snatch
Build to a Heavy Set of 2, and then one Heavy Single

EMOM x 12
Odd Minutes – 3 Power Snatch (75% of today)
Even Minutes – 40 Double-Unders

Notes: Scale to Power Cleans if you have shoulder issues. Scale the double unders to a reasonable number for each minute. If you cannot do double unders do double under attempts for :30

Conditioning

Foam Roll Quads
15 weighted reverse snow angels
Foam Roll Upper Back