Wednesday, May 11, 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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Watch Patrick “Cannon Quads” Madaj compete with the team at the California regional in Del Mar, or on the live stream at games.crossfit.com!

Prehab

Banded hip stretch
PVC mobility
Keg Drill

Warmup

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

Strength

4 alternating sets of:
A) 10 Behind the Neck Snatch Grip Strict Press
B) 3 Back Squats, Heavy


Notes: We have finished the Back Squatting portion of the cluster hold training on Mondays. You should use the next four Wednesdays to maintain and build on that strength. Especially for experienced athletes, push yourself to a heavy set of three today. Partner up and alternate between a squat rack and a press rack.

 

Conditioning

15 min AMRAP:
200 meter farmer’s carry
Max set of unbroken Hand-Release Push-Ups
Notes:Score is total push-ups. If you cannot do push-ups scale to knee push-ups or banded push-ups
Choose your own weight
Cool Down
Stretch forearms and wrists
Foam Roll Triceps
Seated pike Stretch 1min

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