Monday, April 18, 2016
The Venice gym will be closed Saturday & Sunday for the Outlaw Barbell weightlifting camp. Marina will have normal hours Saturday and will be open Sunday at 9:30-11:30am and 5-7pm.
Team Paradiso CrossFit Venice has qualified for the California Super Regional May 13-15. You can purchase tickets HERE.
We are holding a USAW sanctioned meet, the VBC Summer Classic, on Saturday May 7th. You can REGISTER HERE.
Coming soon: AcroYoga!
Prehab
Banded ankle mobility (see video)
https://www.youtube.com/watch?v=X2RRpr63zLE
Stretch Forearms
15 Hip Extensions on GHD
Warmup
Run 400m, then,
with a light kettle bell
3 rounds
10 KB swings
5 OHS each side/single arm
Review Turkish get-up
Strength
B. Take 93% of the above Back Squat triple 3X1-1-1 :30 second hold in between singles
Notes: Last week of back squatting (front squatting under duress next week). Spend ten minutes to work up to today’s heavy triple on the back squat. Attempt what you did last week for three. Recommended percentages are 3X75, 3X80, 2X85, then two attempts at a heavy triple.
Conditioning
55 handstand push-ups
55-calorie row
55 wall-ball shots
55 deadlifts
Notes: Time cap: 13 minutes. About a month ago you completed this workout in the reverse order. Use the same standards and weights and compare scores.
L1: banded pushups or knee pushups, 10/8 wall-balls, 75/55 or try suitcase deadlifts with 16/12kg if you have trouble keeping position on the deadlift.
L2: Try abmat hspu’s or pike hspu’s on a box, 12/10 wall-balls, 135/95
Rx: 20/14 females 9ft target, 225/155
Stretch Abs
Foam Roll IT bands
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