Paradiso CrossFit WOD Blog

April 24

Friday, April 24, 2015 Prehab: Posterior chain flossing, 1 minute each Super rack stretch, :30 seconds each Active hang, :30 seconds + 10 Lat activations Bottom of squat, 2 minutes

April 23

Thursday, April 23, 2015 Prehab: Wrist and ankle mobility, 2 minutes Fire Hydrants, 10 each direction Arch to hollow hang on bar, 10x 15 Scapula Push ups 10 Wall extensions

April 22

Wednesday, April 22 Come out to support Jane this Saturday! Prehab/Warmup Jog 200 meters Monster Walks x 10 steps each direction Ankle mobility x 60 seconds Wide Grip Lat

April 21

Tuesday, April 21, 2015 Venice Barbell Club working hard;) Prehab Wrist and ankle mobility, 2-3 minutes Monster walks, 10 each direction 15 Banded squats 15 Scapula Push ups 20 Down

April 20

Monday, April 20, 2015 7:30pm MDR, Steve’s favorite class! Prehab Posterior chain flossing, 1 minute each Super rack stretch with Barbell, 1 minute each Groiners, 30 seconds each Fire

Clean off block

Snatch off block

Week of 4/20-4/26

Monday –4/20 1) Power Clean- 3×3 80% 2) Hatch Squat Cycle Week 6 Day 1 3) Clean Pull off Platform with 3 second pause-3×3 80% 4) Hyperextension with 3 sec. pause- 3×8

April 19

Sunday, April 19, 2015 Prehab: Ankle mobility, 30 seconds each Gristle/Groiners, 30 seconds each Posterior chain flossing, 1 minute each Super rack stretch, 30 seconds each Warm-up: Jog 200 meters

April 18

Saturday, April 18, 2015 Prehab: Super rack stretch, 30 seconds each Monster walks, 10 each direction 15 Banded squats Wrist mobility Samson stretch, 30 seconds each Warm-up: Row or run