Tuesday, May 10, 2016

Check out coach Jessica’s post on the competitive history at Paradiso CrossFit.

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!

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Team work makes the dream work! Our competition team heads down to San Diego this weekend to throw down against the best teams in California for a chance to qualify for the 2016 CrossFit Games.

Prehab

15 Scapular Push-Ups
Stretch Calves
1min Forearm Plank

Warmup

1min Push-up Plank
200m Run
3 Inch Worms
4 Deck squats
50 Shoulder taps from push-up (25 each side)

Strength

Every 90 Seconds for 18 minutes:
A. 5-10 Strict Handstand Push-Ups
B. 30 Second Hollow Hold/30 Second Superman Hold
C. 2 Wall Walks

Notes: If you cannot do a strict handstand push-up scale to knees or legs piked on a box or bench or use a spotter and an abmat. Try a different scale than you normally use.

 

Conditioning

Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Push Press
60 seconds of Double Unders
60 seconds of Box Jumps
Rest 60 seconds

Notes:
L1: 10/8, DB PP 15/10, 12/8”
L2: 14/10 45/35, 20/12”
Rx: 20/14, 75/55, 24/20”

Cool Down
Stretch Calves
20 Arch Lifts
20 Standing Wall Extensions

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