Tuesday, February 2, 2016

Register for the CrossFit Open by Feb. 18th at 1pm to be drafted onto one of the Paradiso Teams! HERE is where you can register, it is important that you do it now! 

Epic trip to Mammoth, Leona loved it as you can tell 🙂

Prehab

Stretch Glutes
Foam Roll Glutes
20 Calf Raises
2×15 single arm bent over dumbell row
(go to 1:20 in the video)

Warmup

5 min… Play Freeze Tag!

Whoever is “It” must tag all other athletes. When tagged, you freeze. If you are not tagged and not “It”, You can untag a friend by crawling under his/her legs.

Strength

3 Sets of:
A. 20 GHD situps or 25 Weighted abmat Sit-ups with feet anchored
B. 30 Hip Extensions (add weight as necessary)

Notes: only experienced athletes should perform GHD sit ups. Alternate with a partner between A and B. Rest one minute between sets. Weight for abmat situps should be held at the neck like a bowtie.

Conditioning

5 Rounds for time of:

400m Run
30 Box Jumps
30 Wall Balls

Notes: Time cap for Kelly is 30 minutes. Box jump height 24/20, Wall Ball 20/14. This is a benchmark workout, stand up on each box jump on the top of the box and squat below parallel on the wall balls. Both male and females throw to the 10 ft target to make the board. L1 5 rounds 200 meter Run/15 Box step ups/15 wallballs 14/8. 

Cool Down

Stretch Calves
Stretch Glutes
Stretch Abs- Upward dog/Cobra