Archives for Nov,2016

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11.30.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Mobility: T-Spint Extension on Foam Roll Banded Hamstrings Stretch (30 sec per hold) Banded Hips Stretch (2 mins) Wall Quad Stretch (45 sec per leg) Banded Shoulders Partner Arch Shoulder Stretch (1-Min)...
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11.29.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: T-Spine, Roll Out Hamstrings/Lower Back, Banded Shoulders Stretches & Hamstring Stretches THEN Inchworm (D) Frankenstein (B) 15 Air Squats 15 Good Mornings w/ Empty Bar Deadlift (5, 5, 5, 5, 5)...
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11.28.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Roll Out T-Spine/Hamstrings/Calves/IT Band (2-mins) Banded Shoulder Stretch (1:30 per arm) Bench Front Rack Stretch/Downward Dog on Wall (1-min) Samson Hips Stretch w/ Knee on Abmat (1-min/leg) Goblet...
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11.25.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: T-Spine, Roll Out Hamstrings/Lower Back, Banded Shoulders Stretches & Hamstring Stretches 15 Pass-Throughs w/ PVC THEN Inchworm (D) Frankenstein (B) 15 Air Squats 15 Good Mornings w/ Empty Bar...
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11.23.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: T-Spine, Roll Out Hamstrings/Lower Back, Banded Shoulders Stretches & Hamstring Stretches THEN Inchworm (D) Frankenstein (B) 15 Air Squats 15 Good Mornings w/ Empty Bar Deadlift (10, 10, 10, 10)...
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11.22.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Banded Shoulder Stretches (Triceps) Banded Shoulder Activation 10-10-10 Foam Roll Quads & Hamstrings Stretch Hips THEN 5-to-1 Hand-Release Push Ups: 5 PUs then sprint D+B 4 PUs then sprint D+B...
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11.21.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up KB Squat Warm-Up (10-Minutes): Goblet Squat Deep Squat Hold (2-3-Minutes) Ankle Dorsiflexion Mobility w/ KB (2-3 minutes) Achilles/Calf KB Roll Out (2-3 minutes) THEN 5 Pause Air Squats 5 Air Squats Back Squat...
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11.18.16 – FFA CF

CrossFit Lacertus – CrossFit Mobility Banded Shoulder Stretches (3 mins) Downward Dog on Wall (2 mins) Samson Hips Stretch (1-min/leg) 15 PVC Pass-Thrus Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High...
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