Paradiso CrossFit WOD Blog
A Visit From SFH- Stronger Faster Healthier
Tuesday, June 4, 2013 Mobility: Keg DrillExternal Rotation w/TherabandLateral Walks w/TherabandGroiners w/Band Strength: 5X2 Hi-Hang Snatch – heaviest possible, rest 60 sec. Notes: Focus on making hip contact and a
Redefining Normal
Weekly Programming Links: Group Class, Venice Barbell Club Monday, June 3 Mobility/Prehab: 2 Rounds, 10 reps each:Supported Ankle StretchSide Plank Leg RaisesReverse Snow Angles with 1-2.5lb platesMonster WalksBird Dogs
Paleo Tomato Tarte Tatin
Sunday, June 2, 2013 Mobility: Posterior chain flossing 20 Reverse snow angels Olympic wall squat, 2 minutes Keg drill Strength: 1a) 5 x 3 Deadlift – heavy but not maximal
Competition is good for you
Saturday, June 1, 2013 Mobility/Prehab: 2 Rounds, 10 reps each:Air squatsHip CirclesSide Plank Leg RaiseProne PVC dislocates Classic Strength: 5 x 5 High Bar Back Squat Notes: Athletes using the
TGIF
Friday, May 31, 2013 Mobility: DROMBanded rack stretch or tricep mash10 Front squats with barbell (2 count hold in bottom)15 Scapula push-ups Strength: 15 minutes to establish a 1RM Hang
Han
Thursday, May 30th, 2013 Warm up/Mobility: OH Band distraction Active Bar Hang 30 Second Plank Hold or Handstand Hold Classic Gymnastic Strength: 1a) Perfect Push up 5 x 15 1b)
Weekend Warriors
Wednesday, May 29, 2013 Mobility 15 Hip ExtensionsFire HydrantsBanded Rack StretchGristle/GroinerSamson Stretch Classic Strength: 5 x 3 Front Squats – heavy but as deep as possible AdvancedStrength: 5 x 1
Boom!
Tuesday, May 28, 2013 Mobility: 10 PVC Dislocates15 Reverse Snow angels20 Prone dislocatesMonster Walks Strength: 15 minutes to work to a 1RM Hang Snatch Notes: A hang snatch should allow
Memorial Day
Weekly Programming Links: Group Class, Barbell Club Monday, May 27, 2013 Mobility/Prehab: 2 Rounds, 10 reps each:Calf Raises (each leg)Good Mornings with BarbellSide Plank leg raises (each leg)Front Squats
