Paradiso CrossFit WOD Blog
Plantain Tortillas
Sunday, May 11, 2014 Prehab: Super rack stretch w/ bandPosterior chain flossMonster walks Warm-up: Jog 200 meters:30 Handstand hold10 Wall squats10 Burpees:30 Plank hold Gymnastics Skill: 10 minutes to work
Perform The Prehab with Perfect Form
Saturday, May 10, 2014 Prehab: Hip DROMProne Snow angels x20Side Planks 2×30″Bird Dogs 2×10 Warm up: 2 rounds:5 Pull ups10 KBS15 Goblet Squats Strength: 4X1 minutes Rack Hold with Double
Athlete’s Spotlight
Friday, May 9, 2014 Prehab: Foam Roll BackLat ActivationsTheraband Routine Warmup: 500M Row10 Goodmornings10 Stiff Legged Deadlifts10 GHD Situps10 Back Extensions Classic Strength: Deadlift 3×5 – Rest 90 secondsBent over
Don’t Train Insane
Swim Night! Register HERE! Thursday May 8, 2014 Prehab: Foam Roll Thoracic Spine Overhead/Lat Distraction w/ band Hip Extension w/ Band Warm Up: :30s Backwards Double Unders :30s Forwards Double
Gymnastics Club!
Track Night at 6pm – Sign up HERE! Wednesday, May 7, 2014 PreHab Down Dog Calf StretchScapular Push UpsTheraband RoutineGristle/Groiner Warm Up 2 Rounds: Double Unders, 30 seconds10 Push UpsPlank
TIME!
Track Night at 7pm at SamoHi– Sign up HERE! Reminder to get your meat orders in by Friday! Click HERE for how this works! Tuesday, May 06, 2014 Prehab: Banded
Tuesday 05/06/2014
Culver City Plunge, Santa Monica High School, Venice High School – Group Class View Public Whiteboard
How to Sign In and Post Your Scores on Wodify
Weekly Programming Links: Group Class, Venice Barbell Club, Track Night, Gymnastics Club Monday, May 5, 2014 Prehab Fire HydrantsFoam Roll GlutesPVC DislocatesKeg DrillBanded Overhead/Lat Distraction Warmup 2x Rounds, unbroken set with empty barbell:5
