Friday, April 29, 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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Paradiso Acro Challenge starts today. We will post progressions on instagram, and challenge you to try them on your own. AcroYoga classes begin next Wednesday!

Prehab

20 Groiners
15 Hip Extensions
Keg Drill 2min

Warmup

Add On!

Find a partner. Partner A suggests a movement and you both do one rep. Then partner B adds a movement. You both do 1 rep of the first movement, and 2 reps of the second. So on and so forth Until You get as far as you can in 5 minutes.

The most creative team that gets the furthest wins!

Strength

Rotate Between A and B for four rounds
A. 3 Snatch Deadlifts into 2 Hang Snatch High Pulls into 1 Hang Muscle Snatch

B. 20 V-Ups

Notes: Loading will be based off of your muscle snatch. Do not force a heavy load, work on technique.

Conditioning

Three rounds for time of:
Row 500 meters
21 Burpees
50 Double Unders
Cool Down
Foam Roll Lats
Stretch Glutes (lay on back cross R over L, pull L knee to chest
Posterior Chain Strengthening:
– 30 weighted reverse snow angels
– 30 ring rows
– 30 Banded Glute Ham Raises
https://www.youtube.com/watch?v=SIrDkkQIfXs

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