Movement and Mobility Seminar.. April 23rd 10a-1200:
23 April 2016 from 1000-1200 hr at Letrono CrossFit. Come learn how to improve your positioning in all movements and increase your mobility .
Taught by: Coach Taylar Ngo & Jason Prince from Structura
Free to LCF Athletes
Lurong Summertime Nutrition Challenge – We have registered LCF as a participating affiliate for the upcoming Summer Challenge. You can register now with Lurong to get an early-bird discount, register prior to April 25th and save $15. More details will be coming but we wanted to give you all an opportunity to save some money with the early registration.
Dynamic Warm-Up – Mobility
1- Build up to today’s 1 RMm Snatch in 20 minutes. Start with an empty bar and work up from there
The last five minutes do 5 dropsets (Snatch balance) singles at 80% max from today
2- Back Squat-9-7-7-5 (15 Minutes to complete)
15 min AMRAP or 3 Rounds of
100 m KB Farmer Carry red/purple, green/blue, blue/yelllow value our the equivalent in dumbbells
10 KB Shoulder Press each arm
40 KB Step Ups 20 each leg 20/16, 16/12, 12/6”
35 Push Ups
*:30 rest in between rounds.
*Scale weight of movement as needed for progression on A-B. Ask your coach for help.
Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:
C. See programming on white board.
Take 7 minutes to work a gymnastic weakness daily in the am or pm.