Wednesday, April 27, 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.
Our Masters, Dutch Steutel and Randy Yumori finished 36th and 82nd worldwide in the 50-54 and 60+ age categories respectively. This is a major accomplishment, give them a high five for their achievements!!
Prehab
Banded hip stretch
20 monster walks each direction (https://www.youtube.com/watch?v=Omdprr4x9yU)
(https://www.youtube.com/watch?v=QOH7FiYVwJQ)
Hold bottom of goblet squat with KB for 1min
Warmup
Complete 2 rounds:
Run 200m
5 KB swings (American)
5 Kettle Bell Cleans each arm (from hips ok)
5 Strict press Each Arm
Strength
A) 10 Strict Press, across
B) 5 Back Squats, HEAVY
Notes: We have finished the Back Squatting portion of the cluster hold training on Mondays. You should use the next four Wednesdays to keep and build on that strength. Especially for experienced athletes, push yourself to a heavy set of five today.
Conditioning
10 WallBalls
20 KB Swings
400m Run
Notes:
L1: 10/8 DB’s, 12/8kg
L2: 14/10, 16/12kg
Rx: 20/14, 24/16kg
Rx+: 30/20, 32/24kg
Seated Straddle Stretch 1min
Foam Roll Upper Back
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