Archives for Jun,2017

You are browsing the site archives by date.

6.30.17 – FFA CF

CrossFit Lacertus – CrossFit Mobility T-Spine, Hips, Quads, Hamstrings, Shoulders Warm-up 2 Rounds: 10 Cal Bike/12 Cal Row Sled Push (D+B) 50/30 Strength Superset Movements: 3×20 KB/DB Pistol Squats off Box 20/16″ (10/leg) *Holding “heavy”...
Read More

6.29.17 – FFA CF

CrossFit Lacertus – CrossFit Mobility Shoulders, shoulders, shoulders + any problem areas. Warm-up 3 Rounds: 10 Single-Arm DB Strict Press (5/arm – light weight) 10 Hand-Release Push Ups Press Complex Complex of multiple shoulder press movements.3...
Read More

6.28.17 – FFA CF

CrossFit Lacertus – CrossFit Mobility Roll out t-Spine, hamstrings, shoulders Warm-up 3 Rounds: 12 Good Mornings w/ Empty Bar 10 “Worm Squats” Med. Ball 20/14 or Slam Ball 20/15 on one side of body sitting on shoulder. *5 squats then...
Read More

6.27.17 – FFA CF

CrossFit Lacertus – CrossFit Mobility Dig in shoulders with lacrosse ball, roll out IT bands & t-spine, banded shoulder mobility, PVC shoulder stretch, Hips Bench Front Rack Stretch 2×30 sec 10 Elbow Raises w/ Empty Bar (per elbow) Warm-up...
Read More

6.26.17 – FFA CF

CrossFit Lacertus – CrossFit Mobility T-Spine, Shoulders, Hips, Quads, Glutes, Hamstrings Warm-up 3 Rounds: Walking Lunges (D+B) 5 Empty Bar Wide Grip Strict Press (focus on activating shoulders at top) Thruster (3, 3, 3, 3, 3) From Rack: Work up...
Read More

6.23.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: T-Spine Extenstion on Foam Roller Hip Flexion Stretch (30 secs – 1min per leg) KB Ankle Dorsiflexion Stretch (1 min/ankle) Box Shoulder Stretch (1:30) Stretch Calves (30 sec) 15 PVC Pass-Throughs...
Read More

6.22.17 – FFA CF

CrossFit Lacertus – CrossFit Mobility Dig in shoulders with lacrosse ball, roll out IT bands & t-spine, banded shoulder mobility, PVC shoulder stretch, Hips Bench Front Rack Stretch 2×30 sec 10 Elbow Raises w/ Empty Bar (per elbow) Coach...
Read More

6.21.17 – FFA CF

CrossFit Lacertus – CrossFit Mobility Mobility: Hamstrings, Quads, Calves Conditioning 5 Rounds (Superset): Sled Push (Down + Back) *Add weight each round* 10 Jumping Lunges 10 Dips (Ring/Box) Metcon (Time) For time: 400m Run 21 Wall Balls 20/14...
Read More

6.20.17 – FFA CF

CrossFit Lacertus – CrossFit Mobility Mobility Menu: Shoulders/Wrist/Overhead Wall Stretch, Hips Warm-up Junkyard Dog Warm-Up – Each partner does 10 reps each movement THEN 1. Snatch Grip Deadlift 2. Snatch Grip Deadlift + Shrug 3. Snatch...
Read More