Monday, April 25, 2016
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.
Dutch completing one of his Master’s qualifier workouts this weekend
Prehab
Banded ankle mobility (see video)
https://www.youtube.com/watch?v=X2RRpr63zLE
Stretch Forearms
Dead hang on bar :30
Warmup
2x
:20 relaxed bottom of squat (BOS)
:20 active hold (BOS)
2x
:20 Push Up plank hold
:20 Pushups
2x
:20 Jumping Squats
:20 Mountain Climbers
Strength
A. Find today’s heavy Front Squat double
B. Take 70% of the above Front Squat Double 3X3-3-3 :20 second hold in between 3’s
Notes: Spend ten minutes to work up to today’s heavy double on the front squat. Recommended percentages are 3X75, 3X80, 2X85, then two attempts at a heavy double.
Conditioning
8 Handstand Push-Ups
10 Pull-Ups
200 meter Run
Notes:
L1: 8 Push-Ups (Knee or banded), 10 ring rows
L2: 8 Piked HSPU’s on a box or bench, 10 banded pull-ups
Rx: As Written
Stretch Hamstrings
Foam Roll IT bands
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