Archives for Dec,2016

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12.28.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Banded Shoulders Downward Dog on Wall (2-mins) 15 Pass-Thrus w/ PVC, 15 Good Mornings w/ PVC 10 Sotts Press THEN Barbell C&J Warm-Up: 3 Hip Pop (Dip then pop hip) 3 Hip Pop Shrug 3 Hang Muscle...
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12.27.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: Hips, Quads, Ankles, Shoulders Back Squat (2, 2, 2, 2, 2, 2, 30) Take 15 mins to work up to heavy double then do 30 reps at 50% of heavy double. Try to limit to one breath at top of each rep...
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12.23.16 – FFA CF

CrossFit Lacertus – CrossFit Mobility Mobility Menu: Shoulders, Front Rack Stretch, Hips, Quads Coach B Clean Warm-Up Barbell C&J Warm-Up w/ Coach: 3 Hip Pop (Dip then pop hip) 3 Hip Pop Shrug 3 Hang Muscle Clean (Hip Drive) 3 Hang Power Clean...
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12.21.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: Shoulders, Hamstrings, Quads Deadlift (5, 5, 5, 5, 5 @ 85% of 1RM) *These sets of 5 should be done in singles unless you can perform touch-n-go without breaking form. Scale percentage if reps...
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