Thursday, May 5, 2016

AcroYoga classes start tonight at 8pm in Venice! Come on in and learn the basics of flying (and basing ๐Ÿ™‚

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

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 2016-05-04 at 8.42.44 PM

Midline Work

Prehab

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

Warmup

Across the Floor Drills
20 Boot Strappers (feet shoulder distance, touch toes, lift hips up and down)
20 Glute Bridges
20 Explosive jump squats

Strength

Work up to a max in the 3 position snatch

Notes: *Starting from the Hang, these are full snatches.ย  Newer athletes power snatch and keep the weight light.

Conditioning

4 4-minute rounds of:
15 wallballs
30 medicine ball cleans
Row for max calories
Rest 2 minutes between rounds

Notes: Score is total Calories Rowed
L1: 10/8
L2: 14/10
Rx: 20/14

Cool Down
Foam Roll Quads 90sec each
Couch Stretch :45sec each

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