Paradiso CrossFit WOD Blog
Friday
Friday December 19, 2014 Prehab: Wrist and Calves Mobility/ Stretches Tricep Mash Foam Roll IT Band and Quads Warmup: 5 Plank to Down Dog (Pause in each position) 10 Pushups
Emulate the Best!
Thursday December 18, 2014 Prehab Bird Dogs Plank :15 on/:05 off Wrist Mobilization Warm Up Handstand Progression Learn & Practice Power Snatches Cool Down Cobra Stretch Foam Roll Hip Flexors
RossFit
Wednesday, December 17, 2014 PreHab Seated Leg Raises, Straddle/Pike Calf Raises, 10 each side Plank, 1 minute Warm Up Run 200m 10 Pike Sit Ups 10 T Push Ups 10
Helen
Tuesday, December 16, 2014 Prehab 20 Bird Dogs 5 Knees to Feet Theraband External Rotations Warm Up 20 Mtn Climbers 1 min right side Plank w/ 10 leg raises 1
How to get good at the Snatch
Monday, December 15, 2014 Weekly Programming Links: Group Class, Barbell Club Attend VBC or Gymnastics tonight at 8pm at Venice! Prehab PVC Dislocates x 15 reps Keg Drill x 60
Sunday
December 14, 2014 Prehab: Posterior Chain flossing Gristle/Groiners Lat activations Warm-up: Row or Run 400 meters 5 Strict Pull ups or 10 Ring Rows 10 Burpees 15 Sit ups 20
Whats in a Double Under?
Don’t forget to tune in to watch McCoy LIVE at the American Open! He is in group 94A and should be on around 3:30 pst. Click HERE! Saturday, December
Friday
Friday, December 12, 2014 Prehab: Reverse Snow Angels, 10 reps, Slow Active Hang, 30 sec Banded Super Rack, 30 sec Warmup: 2 Rounds: 8 T- Pushups 10 Strict Shoulder Press
The Muscle Up Deconstructed
Swim night at 7:30pm at Culver City Plunge. All levels welcome! Thursday, December 11 Prehab Bird Dogs Wrist Mobilization Foam Roll Thoracic Spine (upper back) and lats (your “wings”) Warm
