Friday, May 13, 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!
You can watch the team (and Joshy G MC!) today on the live stream at games.crossfit.com
Prehab
PVC Shoulder Mobility
15 Hanging Lat activations
20 Shoulder Taps from Push Up Plank
Warmup
2 Rounds
Run 200m
7 Boot Strappers
5 Plank Up Downs
2 Wall Walks
Strength
Rotate Between A and B for four rounds
A. 5 Snatch lift offs, 5 Snatch pulls
B. 15 GHD situps into 15 GHD Hip extensions
Notes: Loading will be based on 90-100% of your Snatch. Do not force a heavy load if technique is failing. If you have not been doing GHD situps do abmat sit-ups and then move to the GHD. If Hip extensions are easy, add weight.
Conditioning
7 Handstand push-ups
7 Deadlifts,
7 Pull-ups
Notes:
L1: Scale to regular pushups or use a bench or a box to pike feet for handstand push-up, Suitcase deadlifts 12/8kg, ring rows
L2: Scale to regular pushups or use a bench or a box to pike feet for handstand push-up, 95/65, banded pull-ups
Rx: 205/155
Rx+ Strict hspus, 245/175, Chest to bar
Banded Chest Stretch
3x:30 arch hold
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