Tuesday, May 3, 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 shirt 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, this weekend Saturday May 7th. You can REGISTER HERE.

Screen Shot 2016-05-02 at 7.33.15 PM

Nick pulling himself under 100kg at VBC’s max out party last Thursday…

Prehab

15 Hanging Lat activations
Stretch Forearms and wrists
1min Forearm Plank

Warmup

2 Rounds:
Run 200m
5 Rotating Plank (pushup position to right plank to left plank=1)
5 Kick to handstand, high five your feet, come back down (or 3 wall walks)
5 tough ring rows

Strength

Every 90 Seconds for 18 minutes:
Arnold Press (http://www.menshealth.com/fitness/arnold-press), 8 reps, heavier than last time
30 second side plank per side
25 ft Handstand Walk

Notes: Record weight used. Click link to watch video. If you cannot Handstand Walk do 25 shoulder taps against the wall. If you cannot do shoulder taps, do 25 shoulder taps in the plank position.

Conditioning

Complete as many rounds as possible in 20 minutes of:
2 rope climbs
10 ring dips
25 Abmat Sit-ups

Notes:
L1: Rope lowers or 6 banded pull-ups per round. Bench or Box dips.
L2: Rope lowers or 6 pull-ups per round, banded ring dips.
Rx: as written
Rx+: legless rope climbs, ghd sit-ups

Cool Down
Lay on back hug knees :30
Stretch Triceps
Stretch Forearms

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