Paradiso CrossFit WOD Blog
Magnificent Meek
Thursday, December 19, 2013 Prehab Theraband External Rotations Reverse Snow Angels Wall Extentions Warm Up 2 Rounds: 10 Scapula Pushups Crab Walk 50′ Hollow Hold 1 min Inch Worms 50′
Flip
Wednesday, December 18, 2013 PreHab 10 Wall ExtensionsFoam Roll10 Hip Extensions Warm Up 2 Rounds:10 Squat – wall/barbell5 Strict Pull Ups/10 Strict Ring Rows5 – 15 Push Ups10
Video Tuesday
Tuesday, December 17, 2013 Mobility: Monster walks10 Wall extensionsLat activations10 Scapula Push-ups Warm-up: Jog 400 meters10 Wall SquatsPerform unbroken with barbell:10 Good MorningsSuper Rack with Barbell Stretch10 Behind the Neck
Learning Process
Weekly Programming Links: Group Class, Advanced, Venice Barbell Club Subscribe to our blog on the right side and get our posts sent to your email—–> Monday, December 16, 2013 Prehab
Sunday brunch!
Sunday, December 15, 2013 Mobility: Foam roll IT Band, calves15-20 Scapula Push ups10 Bird dogsGristle/Groiner/Samson stretch Warm-up: 2 Rounds:10 Jumping squats5 strict pull ups or 10 ring rows5-15 push ups10
Protect Your Back, Strengthen Your Core
Saturday Dec 14, 2013 Prehab: Monster walks 2×20′Wall Extensions x15Fire Hydrants x15 Warm Up: Partner Run 400 m with Wall Ball (20/14)Junk Yard Dog x5 repsPartner Wall Balls x20Partner Burpees
Do You.
Friday, December 13, 2013 Prehab: PVC DislocatesExternal Rotation w/band Warm Up: 2-4 lines, all movements are two lengths of the floor, down and back: -High leg kicks-side lunges, alternating sides-knee
I Know This Much Is True
Thursday, December 12, 2013 Prehab Theraband Routine:External rotationSteps waysShoulder circles Warmup 2 min Jumping Jacks10 PVC Dislocates20 Reverse Snow Angels20 Scapula Pushups20 Lat Activations:30 Handstand or Pike Hold Gymnastics Strength
Everyone is Different
Wednesday, December 11, 2013 Prehab Foam RollGristle/GroinersAnkle Stretch Warm Up Row 250m/Run 200m10 Inch Worms10 Bird Dogs, eachStraddle on floorLeg Lifts and CirclesBottom of Squat10 Push Ups10 Front Squats w/
