Paradiso CrossFit Culver City

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

Week 1 of 6 week cycle Daily Focus: Olymic Lifting and Team conditioning Strength Snatch ... Every 90s x 6 sets 5 @ 50% 3 @ 55% 3 @ 60% 2 @ 65% 2x2 @ 70% Focus on technique, ideally squat, but power if needed for mobility or recovery. Newer athletes can perform reps from the hang position to learn how to make hip contact. Sub cleans if needed for shoulder mobility. Conditioning For TIme, In Pairs- divide up however 60/40 Cal Assault Bike or Ski 50 Hang Power Snatch 50 Handstand Pushup 60/40 Cal Assault Bike or Ski CAP: 24:00 L1: 45/35, piked PU on floor or regular pushups L2: 95/65, ONE ab mat or piked on bench rx: 135/85 rx+: 155/105 #paradisocommunity #paradisocoaching #paradisocrossfit https://youtu.be/TIgeRj7R0Pc

SKILL WORK 10:00 To Practice 1-2 Handstand Skills i.e. HSW, shspu, khspu, dhspu, wall walks, hs hold, etc "Sweat Conditioning"... EMOM 10 Even: 50 Double Unders Odd: 18 Alt Dumbbell Snatch * rest 3:00 * 4 Rounds for Time Run 200m 20 Wall Balls Only score part 2 for time L1: 25/15, 14/10, 50 singles L2: 35/25, 16/12, :40 attempts rx: 50/35, 20/14 rx+: 70/50, 20/14 #paradisocommunity #paradisocoaching #paradisocrossfit https://youtu.be/flTV4izTVeI

Introducing the Paradiso Podcast! As we enter our 10th year of operation, we feel an obligation to share what we have learned along the way. We have been hon...ored to be a part of a global community of CrossFit gyms that helped bring functional fitness training facilities into the mainstream and shape the current state of fitness around the world. This is an introductory episode with Dr Steve Sudell discussing our hopes for the show, a brief history of the CrossFit brand and Paradiso CrossFit specifically. The show will be guided by questions from you that we receive on social media and in person, we plan on hosting live shows and inviting members, staff and friends to be guests on the show. So be sure to comment below or DM us if you have any questions about what we have discussed, topics you would like us to cover in future shows and any feedback about the show Big thanks to Annie Janssen and Sam Lim for helping make this a reality with the recording and design work. #paradisocrossfit #paradisopodcast #crossfit #10yearsandgrowingstronger

In this weeks episode of the Paradiso CrossFit Games Open Update Show, Joshy has been enlightened and turned over a new leaf as he comes to terms with the MisFi...ts still being in the 2nd place spot. Rookie team Its Lit and their #girlgang continue with an impressive performance and maintain their first place position. Congrats to Samuel Lim and Monica Bennett for winning the spirit of the Open award. These two long time members both got their first strict handstand pushups! Top scoring athletes for this week are Nolan Cavanaugh and Amy Garrett. Everyone receives a care package from our friends at CBDMEDIC! Starrring special and olympic lifting/gymnastic expert Sylvia Sullivan. Tune in to check out all the fun with co hosts David Paradiso and Jessica Suver. We look forward to another fun week! #paradisocrossfit #intheopen2019 #crossfitgames #pcfupdateshow #namaste