Thursday, February 11, 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! 

The Blue Kettlebell Feels…

Prehab

Stretch Wrists
20 external shoulder rotations
PVC Dislocates

Warmup

Across the Floor, Coaches choice!

Strength

EMOMx15
5 Rounds of:
Min 1: 7 Front Squat from a rack
Min 2: 20 abmat/15-20 GHDSU
Min 3: Shuttle Sprint for time

Notes: Front Squats should be around 50%- 60% of your 1RM, The GHD volume is high, so only complete GHD situps if you have experience, or complete 1 or 2 of the 5 rounds of GHD.
Shuttle Sprint is 2x: 10m out and back, 15m out and back

Conditioning

CrossFit Open 15.1

9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115#  / 75#
5 Snatches, 115# / 75#

Notes: The snatches are power snatches (or anyway you can get the bar from the ground to overhead in one motion).
L1 V-Ups, 55,35
L2 Hanging Knee Raises, 85/55 (this is the weight from the scaled division of the Open)

Cool Down

Foam Roll Upper Back
Cat Stretch
Couch Stretch 1min each side