Thursday, April 28, 2016

Team Paradiso CrossFit Venice has qualified for the California Super Regional May 13-15. You can purchase tickets HERE. 

Support the competition team by buying the Regionals t-shirt design for $25 on paradisocrossfit.bigcartel.com. Use code PCFMDR or PCFVENICE at checkout for free shipping and to let us know which gym you want to pick it up at!

We are holding a USAW sanctioned meet, the VBC Summer Classic, on Saturday May 7th. You can REGISTER HERE.

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The turtle is back for this year’s regionals shirt. Pre-order yours for $25 at paradisocrossfit.bigcartel.com, the purchase supports our competition team 🙂

Prehab

Mash Traps with Barbell or Rig
https://www.youtube.com/watch?v=Am1CCdtCmZc
20 Groiners
20 Good mornings with barbell

Warmup

Spend 2min on prehab if not complete:
Grab a barbell.

10 Clean deadlifts with a shrug and jump at the top. Arms stay straight.
10 Front squats
5 Strict Press
5 Push Jerk
3 Split Jerk

Split Jerk Technique
https://www.youtube.com/watch?v=PsiO8lZTU2I

Strength

Every two minutes, for 16 minutes (8 sets):
Power Clean + Hang Clean + Jerk

Notes: Building; second clean is a squat clean.

Conditioning

12 Minute Amrap:
6 Power Snatches
9 Ring Dips
12 TTB

Notes:
L1: Single DB Hang Snatches (20/15), Use a bench or box to do static dips, V-ups
L2: 45/35, Banded dips, Knee raises
Rx:75/55
Rx+ 135/95

Cool Down
Foam Roll Lats 90sec each
Stretch triceps :45 each side
20 GHD glute-ham raises
(see video, go to :45 https://www.youtube.com/watch?v=SIrDkkQIfXs)

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