Friday, April 22, 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.
Plank party round 2
Prehab
20 Groiners
15 Hip Extensions
PVC pipe shoulder mobility
Warmup
5 DU
10 DU
15 DU
20 DU
25 DU, etc.
Go up to 50, then back down.
Rest as needed.
If you mess up… start that number over.
Grab a bar and review snatch high pull (https://www.youtube.com/watch?v=WXoIHlJ7u4s)
Do 2×5 with just the bar
Strength
Rotate Between A and B for four rounds
A) 5 Snatch High Pulls
B) 25 GHD sit-ups
Notes: Alternate A and B. Use straps if possible on the high pulls. Work on staying over the bar and working on the mechanics of the high pull. Watch an example of the high pull herehttps://www.youtube.com/watch?v=WXoIHlJ7u4s. If you are new to the GHD sit-up only completely one round with partial range of motion and then move to the abmat sit-up. If you have not recently done high volume GHD sit-ups scale down your reps. This is a repeat of week 1 of this cycle with an extra five reps. If you came Friday March 28th you will be moving from 80 sit-ups to 100.
Conditioning
:30 Double Unders
:30 ME (max effort) Box Jumps
:30 ME Burpees
:30 ME Walking Lunges
1:30 Rest
Notes: L1: 12/8”
L2: 20/12”
Rx: 24/20”
Score is total Reps
Stretch Glutes (lay on back cross R over L, pull L knee to chest
Cobra stretch or upward dog :30
Stretch Calves :30 each side
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