PCFWC Event Details

2 Weeks to go in the EIE Challenge and the PCF World Championships!   Be sure to check out the Event Details HERE and Sign up HERE.  

Keep working hard and email me at david@paradisocrossfit.com if you have any questions!

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SFH Protein and Fish Oil tasting at MDR from 4:30-930pm

Gymnastics at 8pm at Venice

Weekly Programming Links:  Group Class, Venice Barbell

Monday, October 20

Prehab

Wall Extensions, 2×10
Sampson Stretch, 60 seconds each
Wrist Mobility, 60 seconds
Hang on Pullup bar, accumulate 60 seconds

Warmup

1 minute Double Under Progression work
10 Bar Taps
10 T-Pushups
10 Tuckups
10 Wall Squats
10 Strict Pullups or Ring Rows
1 minute Double Under Progression work

Cool Down

Work on your EIE goal, individual mobility issues or weakness

Wall Extensions, 2×10
Sampson Stretch, 90 seconds each
Pigeon Stretch, 90 seconds each
Pike and Straddle, 90 seconds each

Fitness

Strength

Perform 3-4 sets for 20 minutes:
5 Strict Pullups plus Max Kipping Pullups
5 Strict Dips plus Max Kipping Dips
10-15 GHD Situps

Notes: Perform the strict pullups/dips with as much weight as possible then drop the weight and perform the kipping immediately. If you cannot perform 5 strict pullups or dips with no weight, use a spotter or bands to perform the reps. For the kipping, newer athletes should just use this time to practice and learn. If anyone has any mobility or strength issues, perform ring rows for the kipping pullups and pushups for the kipping dips.

Conditioning

10 minute Amrap of:
30 Double Unders
15 Kettlebell Swings
20 Walking lunges

Notes: Prescribed weight is 55/35. Perform Russian style swings for newer athletes or those with overhead mobility issues. Scale the Double Unders to practice for 1 minute or 90 Singles.  If you performed “Eva” yesterday and need a break from KBS, perform box jumps or burpees.

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Thanks to Amanda Bender for organizing an outrigger canoe experience yesterday.  The instructors were stoked with our abilities and we have already discussed organizing an event in the future.  Super fun!

Advanced

Strength

Every 2 minutes for 20 minutes, perform 2 reps of High Hang Snatch

Notes: Drop the bar between reps to allow for a proper reset and quality positioning. If you do not have a quality overhead squat position, spend this time practicing overhead squats from a rack.

Conditioning

10 minute Amrap of:
3 Muscle-Ups
6 Ring Dips
12 Kettlebell Swings (32/24 kg)

Notes: If you cannot yet perform ring muscle ups, setup the rings to perform jumping transitions or perform bar muscle ups.  If you performed “Eva” yesterday and need a break from KBS, perform box jumps or burpees.

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