Saturday, April 23, 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.
Dutch & Randy Yumori will be completing the Masters Qualifier workouts this weekend. Good luck fellas!
Prehab
1min bottom of the squat
Stretch wrists and forearms
plank 1min
Warmup
Musical CrossFit!
Make a Circle
Coach pump up the jams
Athletes Start jogging
When the music stops, you do 5 reps of whatever the coach calls out (5 burpees, or 5 push-ups, or 5 jumping air squats, etc)
Last person done with the movement each round runs 400m and then rejoins
Strength
Spend fifteen minutes working up to 1RM Thruster from the ground
Conditioning
100 Cal Row, 100 Deadlifts
80 Cal Row, 80 Hang Power Cleans
60 Cal Row, 60 Front Squats
40 Cal Row, 40 Push Jerks
20 Cal Row, 20 Clusters*
Notes: *Squat Clean Thruster. When working with a team of three remember you get big rest breaks so this is the time to dramatically spike your heart rate (go hard) and see how well you can recover when it becomes your turn again. Divide work up into short explosive sets. Try to dance with redlining. If that means you take more reps, then do so.
L1: Suitcase Deadlifts, Hang DB cleans, DB’s 20/15
L2: 75/55
Rx: 135/95
Foam Roll Upper Back (use lacrosse ball to pinpoint soreness)
Stretch triceps
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