Thursday, May 12, 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!

Screen Shot 2016-05-11 at 8.27.26 PM

Squat feels, you can watch coach Chelsea and the rest of the team down in Del Mar this weekend or on the live stream at games.crossfit.com

Prehab

Mash Traps with Barbell or Rig
https://www.youtube.com/watch?v=Am1CCdtCmZc
Super Rack Stretch
Goblet Squat Hold :30

Warmup

Spend 3min on prehab if not complete:

Grab a Med Ball: 3min AMRAP
5 Med Ball Cleans
5 Wall Balls
10 Mountain Climbers hands on Med Ball

Strength

Work up to a max in the 3 position clean

Notes: *Starting from the Hang, these are full cleans.  Newer athletes power clean and keep the weight light.

 

Conditioning

5 Rounds
In 2 minutes:
15 Russian KB Swings
Max Effort Calorie Row
2 minutes Rest

Notes: Score is total calories
L1: 12/8kg
L2: 16/12kg
Rx: 24/16kg
Rx+ 32/24kg

Cool Down
Foam Roll Upper Back 2min
3×10 Hip Extensions on GHD

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