Monday, April 11, 2016

The new semester of PCF University begins this 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.

Are you team Penelope or team Karl?

Prehab

Banded ankle mobility (see video)
https://www.youtube.com/watch?v=X2RRpr63zLE
Stretch Forearms
Hold bottom of squat with KB in goblet squat :45

Warmup

5 Stations: Spread out, 1min per station, no rest between get right on next movement

1. Hip Mobility (bottom of squat, lunge, groinders, pigeon etc.)
2. Plank
3. Burpee Broad Jumps
4. Stretch Forearms and Calves
5. Assault Bike

Strength

A. Find today’s heavy Back Squat Triple

B. Take 85% of the above Back Squat triple 3X2-2-2 :20 second hold in between 2’s

Notes: Spend ten minutes to work up to today’s heavy triple on the back squat. Attempt what you did last week for three. Recommended percentages are 3X75, 3X80, 2X85, then two attempts at a heavy triple.

Conditioning

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