Wednesday, April 13, 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.

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Warm up fun

Prehab

Banded hip stretch
20 monster walks each direction (https://www.youtube.com/watch?v=Omdprr4x9yU)
(https://www.youtube.com/watch?v=QOH7FiYVwJQ)
20 Shoulder Ext. rotations with light green band

Warmup

Hold bottom of squat 1min
3 rounds
Side Shuffle 25′
8 jump squats
Side Shuffle 25′ other direction
8 pushups

Strength

Perform 7 Sets of the following complex at the same weight for all efforts:
2 x Push Presses into 5 x Front Squat
*Rest 60 Seconds Between Efforts

Notes: Record weight used

Conditioning

Conditioning Part 1:
Row Conditioning
10 x 250m Row, :30 rest between sets.

Notes: Record time each round (grab a white board and write it during :30rest) Rest 5 minutes and set up the next workout

Conditioning part 2:
100 weighted step ups for time

Notes: L1/L2: 20/16” 20/15 dumbbells
Rx: 24/20” 35/25 dumbbells
Alternate steps. Step all the way up and open your hips and the top of the box.

Cool Down
Stretch Calves
Foam Roll Glutes
Foam Roll Upper Back
Side plank with 10 leg raises

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