Wednesday, May 4, 2016

AcroYoga classes start tonight at 8pm in Venice! Come on in and learn the basics of flying (and basing 🙂

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!

Screen Shot 2016-05-03 at 8.27.13 PM

Sunday Hero WOD feels…

Prehab

Banded hip stretch
20 monster walks each direction (https://www.youtube.com/watch?v=Omdprr4x9yU)
(https://www.youtube.com/watch?
v=QOH7FiYVwJQ)
Super Rack Stretch :45 each side

Warmup

2min Cardio- Run a 400, Row a 500, or hop on assault bike for 2min

5-4-3-2-1
Burpees
Sit-ups
Air Squats

Strength

4 alternating sets of:
A) 10 Strict Press, Heavier than last week  (this will be challenging with the press, look for small increments)

B) 5 Back Squats, Heavier than last week

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. Partner up and alternate between a squat rack and a press rack..

Conditioning

7 minute amrap:
Ladder of
1 Thruster, 1 Pull-up, 2 Thrusters 2 pull-ups, 3,3, 4,4 and so on until you reach 7 minutes.

Notes:
L1: DB Thrusters 15/10
L2: 45/35
Rx: 95/65 A good goal for Rx athletes is to complete more than 45 total reps of each (Fran) Which means you do 90 reps total, get into your round of s

Midline Strength

3 Rounds
12 Medball sit-ups
25 Medball Russian Twists

Notes: Weights 14/10

Cool Down
Walk 100m
Foam Roll Lats
Seated pike Stretch 1min

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