Saturday, May 14, 2016

Check out coach Jessica’s post on the competitive history at Paradiso CrossFit.. 

Watch the team compete live (or on your own schedule) at games.crossfit.com. We are Heat 1 of the team events during the California Regional.

Screen Shot 2016-05-13 at 9.35.34 PM

Keith breezed through the snatch ladder hitting 245lbs twice (touch and go) before hitting 265lb. Watch the action today on the live stream at games.crossfit.com 

Prehab

Cobra Stretch :30
Couch Stretch :30 each side
20 Scapular Push-Ups

Warmup

Find Your Team of 3- then find another Team of 3

Team A: Come up with 2 Movements for Team B to do in a rep scheme of 21-15-9

*Example: 21-15-9 burpees and air squats, or pushups and lunges, sit-ups and hip bridges… you get the point.

Don’t be too brutal, ‘cuz team B creates Team A’s workout with 2 different movements.

Strength

Teams of 3:
3×400 meter run relay
100 Lateral Barbell Burpees
100 Power Cleans
100 Toes to Bar
3×400 meter run relay
100 Push Jerks
100 Lateral Barbell Burpees
3×400 meter run relay

Notes: Once you complete each 400 meter relay you may divide up the 100’s anyway you like as a team.
 L1: DB Power Cleans and Push Jerks 20/15, v-ups
L2: 75/55, Knee Raises
Rx: 135/95

Cool Down
Banded Lat Stretch (loop band around pull up bar)
Foam Roll Lats
Foam Roll Quads and IT band

 

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