Wednesday, April 20, 2016

The Venice gym will be closed Saturday & Sunday for the Outlaw Barbell weightlifting camp. Marina will have normal hours Saturday and will be open Sunday at 9:30-11:30am and 5-7pm.

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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Plank party!


Foam Roll Upper Back/Lats
20 Scapular Push-Ups
15 Hanging Lat activations


Grab a kettle bell:
EMOM x4 complete all movements EVERY minute 🙂

3 KBSDLHP (kettle bell sumo deadlift high pull. Now that’s an acronym)
5 Kettle Bell Swings (Russian)
7 Goblet Squats


Every 90 seconds for 18 minutes:
A) Max effort Chest to Bar (record total)
B) 3-6 Strict Handstand Push-Up 5 sec negatives
C) 5 Front Squats, HEAVY

Notes: Record your best set of Chest to Bar. If you do not have a handstand push-up use boxes, benches or the pike position and complete the negative. Partner up and use a spotter to control the last few inches of the negative. Use a band for chest to bar, make every effort to touch the chest (below clavicle) to the bar. If you cannot get your chest to the bar in a band try a jumping chest to bar with a spotter to get as much of a negative as possible.


As Many Rounds As Possible in 20 minutes:
2 Muscle-ups
6 Pistols
10 Kettlebell swings

Notes: If you cannot do a muscle up work on your muscle up transitions. Or scale to burpees  pull-ups 2x per muscle up.
L1: 12/8kg
L2: 16/12kg
Rx: 32/24kg

Cool Down
Pigeon Stretch 1min each side
Seated Neck and Trap Stretch
(see video

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