Bring the RED

The final week of the EIE Challenge and the long awaited PCFWC!  Get ready to retest your fitness and see how much you have improved!  

Click HERE for the signup and HERE for the event details.  Email david@paradiscrossfit.com if you have any questions!

Tuesday, October 28, 2014

Reminder to get your meat orders in by Friday!  Click HERE for how this works!

Visit Courtneyrose at 8pm at Venice for her stretching class or McCoy for Venice Barbell Club!

Prehab

Monster Walks
Calf Stretch
Theraband Rotations

Warm Up

15 Banded Squats
1 min Handstand Hold
5 Wide/5 Narrow Lat Activations
15 Hollow Rocks
15 Banded Squats

Cool Down

Couch Stretch 1 min/side
15 Arch Rocks
Cobra Stretch 1 min

Fitness

Strength

Take 20 minutes to perform Four sets of:
3 Front Squats
Practice Handstands between sets.

Notes:  There is no tempo for these front squats today.  Perform 4 heavy sets after warmup.  Remember the Handstands for the PCFWC will be in a 3’x3′ box if you want to practice for this weekend!

Conditioning

12-10-8-6-4-2 reps for time of:
Ring Rows
Burpees
Wall Balls
-12 min cap-

Notes:  Prescribed is 20/14 med ball to 10′ target and feet level with bottom of the rings on a box or bench, kipping is allowed, but you must touch your hands to your chest each rep.  

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Advanced

Strength

Take 20 minutes to perform the following reps and sets of Front Squat:
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%

Notes:  Rest 1-2 minutes between sets.  Do the math in advance.

Conditioning

For time:
40 Wall Ball Shots
4 Rope Climbs
30 Wall Ball Shots
3 Rope Climbs
20 Wall Ball Shots
2 Rope Climbs
10 Wall Ball Shots
1 Rope Climb
-12 minute cap-

Notes:  Prescribed is 15′ rope climb and 10′ target for wall balls.

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Calling all Venice Teammates! Get your RED gear in order to represent at the World Championships this Saturday!

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