Paradiso CrossFit WOD Blog
Primal Tuscan Baked Eggs
Sunday, July 14, 2013 Mobility: 2x: 10 Windmills 10 Reverse Snow Angels 20x Down Dog Calf Stretch Hold Bottom of squat, 30 seconds Strength: 4 rounds with 60 seconds rest
Smolov and Knee Pain
Saturday, July 13th 2013 Mobility/Prehab: Hip DROM Good Mornings with Barbell 2×10 Monster walks lateral/forward/backwards 2×10 steps Side planks 2×30 seconds Smolov Squat Cycle: 10X3 @ 85%+, rest 2
Ultimate Frisbee!!
Friday, July 12, 2013 Mobility: 2 Rounds of: 10 Fire Hydrants, each leg10 Prone Dislocates10 Standing Wall Extensions10 T-Push ups (5 each side) Smolov Squat Cycle: High Bar Back Squat
The Middle
Thursday, July 11th, 2013 Mobility/Warm up: 2 RoundsBar Activations, 10 reps10 Reverse Snow Angels10 Walking Lunges10 Good mornings Strength: 4 Rounds with 60 seconds rest between movementsME Strict Pull ups
Be a worker.
Wednesday, July 10th 2013 Remember that today is first the first Ultimate Frisbee metting at Venice at 5:30. The group will head down to the beach at 5:45. Feel free
Getting organized.
Tuesday, July 9, 2013 Mobility: 2x:“Bounce Arounds”, 5 each direction5 Inchworms w/push upFire Hydrants, 10×10 Lat Activations Strength 7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest
CrossFit is Ultimate Frisbee
Weekly Programming Links: Group Class, Venice Barbell Club Click on the Specialty Class Link to sign up for Ultimate Frisbee on Wednesday afternoon! Read below if you need convincing.
Refreshing
Sunday, July 7, 2013 Mobility: 2x:10 Monster walks10 Seated Overhead Shoulder stretch (PVC)10 Overhead squats, hold last rep 10 seconds Strength: 5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1
To Scale or Not to Scale
Saturday July 6th 2013 Mobility/Prehab: Downward dog ankle stretchBand/pole assisted squatHip DROM Strength: 20 minutes to establish a 1RM Hang-Snatch Notes: Focus on good hip contact and speed under
