Friday, April 8, 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
20 Hanging Lat activations
Stretch ankles/dorsiflexion https://www.youtube.com/watch?v=_ltLkZQjt2w
PVC pipe shoulder mobility
Warmup
Run 400m
Across the Floor Line Drills
10 pushups
10 kipping swings on rings or bar
Strength
Every 60 seconds for 12 minutes:
A) 4X8 Bent Over Barbell Row
B) 4X5 Ring swings (hips to rings)
C) 4X6-12 Ring Dips
Notes: Alternate A, B and C. Use straps if possible on the row. HIps to rings/arch to hollow is to work on your muscle up swing on the high rings. Use false grip if possible. L1/L2 scale to Ring rows pulling to hips on the ground.
Conditioning
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
L1: Scaled Pistols or Air Squats, 7 ring rows/7 burpees, DB hang power cleans 15/10
L2: Scaled Pistols,7 banded pull-ups/7 burpees, 75/55
Rx:135/95
Comp (Rx+): 175/115 record in comments
Foam Roll Lats
Stretch Glutes (lay on back cross R over L, pull L knee to chest
Cobra stretch or upward dog :30
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