CFLacertus

6.5.18 – FFA CF

Author: CFLacertusOn: Jun 05Categories: Uncategorized No Comments

CrossFit Lacertus – CrossFit Pre-Class Mobility Dig in shoulders with lacrosse ball Roll out IT bands & t-spine Banded shoulder mobility Banded Front Rack Stretch Samson Hips Stretch Warm-up 2 Rounds: 15 PVC Pass Throughs 20 secs PVC Shoulder...

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6.4.18 – Annual RE-TEST of Running + Burpees (6.3.16 – FFA CF)

Author: CFLacertusOn: Jun 04Categories: Uncategorized No Comments

CrossFit Lacertus – CrossFit Warm-up Light Jog (2D+B) Frankenstein (D) Jog (B) Knee Tucks (D) Jog (B) Walking Lunge w/ Reach (D) Jog (B) High Knees (D+B) Butt Kicks (D+B) Straight Legs (D+B) 10 Air Squats Side Shuffle (D+B) 10 Air Squats Metcon...

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Gemini Season: Coach Ruck Year 35

Author: CFLacertusOn: Jun 02Categories: Uncategorized No Comments

CrossFit Lacertus – CrossFit Pre-Class Mobility Foam roll any sore areas. Shoulder stretches. Hips & Quads. Movement Prep (No Measure) Warm-Up: (30:10 work/recovery) Prone Dynamic Supermans Kneeling Adductor Hip Swivel L Kneeling Adductor Hip...

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6.1.18 – FFA CF

Author: CFLacertusOn: Jun 01Categories: Uncategorized No Comments

CrossFit Lacertus – CrossFit Pre-Class Mobility Foam Roll T-Spine, Glutes, IT Band and Quads (2-min) Wall Squad Stretch (30s – 1min/leg) Pigeon Stretch on floor or bench (modified) (1-min) Warm-up 3 Rounds: 300m Row 10 Squats hugging Med./Wall...

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5.31.18 – FFA CF

Author: CFLacertusOn: May 31Categories: Uncategorized No Comments

CrossFit Lacertus – CrossFit Pre-Class Mobility Dig in shoulders with lacrosse ball Roll out IT bands & t-spine Banded shoulder mobility Banded Front Rack Stretch PVC shoulder stretch Hips Warm-up 3 Rounds: 10 Empty Bar Thrusters 45/35 5 Turf...

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5.30.18 – FFA CF

Author: CFLacertusOn: May 30Categories: Uncategorized No Comments

CrossFit Lacertus – CrossFit Pre-Class Mobility Banded Shoulder Stretch (30 – 40 secs per arm) Shoulder Pull A Parts 10-10-10 OH KB Walks (D+B on turf zig zag) 35/25 Warm-up 3 Rounds: 10 Empty Barbell Snatch-Grip behind the Neck Press Turf...

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5.29.18 – FFA CF

Author: CFLacertusOn: May 29Categories: Uncategorized No Comments

CrossFit Lacertus – CrossFit Pre-Class Mobility Roll Out T-Spine, Hamstrings/Lower Back Banded Shoulders Stretches 3-Position Banded Hamstring Stretches Warm-up 4 Rounds: (Focus is getting loose from Murph) 1 Length Turf Lunge 12 Cal Row 15 PVC...

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Happy Memorial Day 2018!!!

Author: CFLacertusOn: May 28Categories: Uncategorized No Comments

CrossFit Lacertus – CrossFit Pre-Class Mobility Dig in shoulders with lacrosse ball Roll out IT bands, hamstrings, quads, t-spine & any sore areas Banded shoulder mobility PVC Shoulder Stretch Samson Hips Stretch Quad Stretch Rowling (No Measure)...

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5.26.18 – MURPH 2018

Author: CFLacertusOn: May 26Categories: Uncategorized No Comments

CrossFit Lacertus – CrossFit Pre-Class Mobility Banded Shoulders Stretch 15 PVC Pass-Thrus Hip Flexion Stretch (30 secs – 1min per leg) KB Ankle Dorsiflexion Stretch (1 min/ankle) Stretch Calves (30 sec) Murph (Time) For Time: 1-Mile Run 100...

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5.25.18 – FFA CF

Author: CFLacertusOn: May 25Categories: Uncategorized No Comments

CrossFit Lacertus – CrossFit Pre-Class Mobility Foam Roll T-Spine, Glutes, IT Band and Quads (2-min) Wall Squad Stretch (30s – 1min/leg) Pigeon Stretch on floor or bench (modified) (1-min) Warm-up 2 Rounds: 150m Row 15 Air Squats Back Squat...

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