Paradiso CrossFit Venice

CONGRATS to Coach Justin!! Repost from @justinvandyke He only took 4 days to arrive but he wanted to make his due date! ... Meet Axl Valor Van Dyke!! 7 lb 7oz Born yesterday 5/29/21 at 2:05 am Love this beautiful healthy boy and could not be more proud of his mother!!! #paradisocommunity #paradisocrossfit

Week 2 of 6 week cycle Daily Focus: Grinder/Hero longer conditioning 2 FULL ROUNDS 3:00 at each station for max reps... 1:00 Rest between stations Ski Wall Ball Row Russian Twists w/ wall ball Bike * score is total number of reps after all 10 rounds * #paradisocommunity #paradisocoaching #paradisocrossfit https://youtu.be/Lzs_Z6Vf7N0

Week 2 of 6 week cycle Daily Focus: Hip Hinging and medium length conditioning Strength Every 2:00 x 4... 5 Romanian Deadlifts 20sec Slow Strict T2B or 20sec L-Hang *RDLs should be a challenging weight but slow and perfect. If you can't do strict T2B do L-Hang or Tuck Hang Conditioning AMRAP12 200m Run 10 Deadlifts 10 C2B L1: 135/95, jumping pullups or ring rows L2: 155/105, Banded C2B or regular pullups rx: 225/155 rx+: 275/185 Finisher 100 empty barbell bicep curls... 8 ring rows every time you break #paradisocommunity #paradisocoaching #paradisocrossfit https://youtu.be/v0ezhK000FE

Week 2 of 6 week cycle Daily Focus: Olympic Lifting, short conditioning and finishers Strength High-Hang Snatch EMOM x 10... 3x3 @ 55% 3x2 @ 65% 4x1@ 70-75% *Last 4 sets should be heavy. Conditioning Metcon (Time) For Time 30/20 cal bike 20 Hang Power Snatch * rest 3:00 * 3 round 12 Box Jumpovers 12 Shoulder to Overhead L1: 45/35, 20/12 L2: 95/65, 24/20 rx: 135/85, 24/20 rx+: 1155/105, 30/24 https://youtu.be/fM4kXLVMpKI

Week 2 of 6 Week cycle Daily Focus: Squatting and Interval style conditioning Strength Every 3:00 x 3... As Heavy as Possible 10 Goblet Cossack Squats 10 Alt. KB Front Rack Reverse Lunges *Work up in weight each set if able. Conditioning 3 rounds 100 ft SA Overhead DB Lunge 12 T2B 50 Double Unders * rest 2:00 between rounds * L1: 25/15, V-Ups, Singles L2: 35/25, knees to chest rx: 50/35 rx+: 70/50, 18 T2B Finisher 100 Banded Facepulls (done in as few sets as possible.. complete before starting next) 100 Banded Tricep Extenstions #paradisocommunity #paradisocoaching #paradisocrossfit https://youtu.be/gRJB3BuvyIs

Strength 15:00 to Complete For Quality Dumbbell Bench Press 2x10 @ warmup weight... 4x6-8 with 3s lowers as heavy as possible Superset with RMUs Strict RMU or Strict Low Ring Transitions 4x 2-3 Strict Ring MUs or 4x5 Low Ring Strict MU Transitions Conditioning Metcon (Time) For Time 400m run 21 Thrusters 9/7 RMU 400m run 15 Thrusters 7/5 RMU 400m run 9 Thrusters 5/3 RMU CAP- 18:00 L1: 45/35, banded pull ups or ring rows L2 75/55, BMU or ring transitions rx: 95/65 https://youtu.be/Jz7W-4lnl_c #paradisocommunity #paradisocoaching #paradisocrossfit

Hitting a little bench press before class with @woogenator and @tilowdee #paradisocommunity #paradisocrossfit

Everyday is core day! #paradisocommunity #paradisocrossfit #stabilizethemidline

This looks like a fun combo from @stefandrez, incline DB benches in the back and decline ring pushups #paradisocommunity #paradisocrossfit #supersets

Rocky and Spencer do CrossFit #paradisocommunity #paradisocrossfit #paradisodogs

Hard Work + Recovery = Fitness #paradisocommunity #paradisocommunity #dontforgettherecoveryparrt