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1.11.18: FFA CF

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

Agility Ladder Warm-Up

THEN

PVC Clean Warm-Up w/ Coach

(3 reps per move)

1. Deadlift

2. Deadlift + Shrug

3. Deadlift + Shrug + High Pull

5. Elbow Raises

6. Muscle Clean

7. Hang Power Clean

8. Power Clean

Squat Clean (1×3 @ 70%, 1×3 @ 75%, 3×2 @ 80-90%)

Take 12-15 mins to work up to prescribed percentages focusing on form.

*Novice: Work with light to moderate weight focusing on form.

Power Clean (1×3 @ 70%, 1×3 @ 75%, 3×2 @ 80-90%)

Take 12-15 mins to work up to prescribed percentages focusing on form.

*Novice: Work with light to moderate weight focusing on form.

Core

100 Flutter Kicks

100 Mountain Climbers

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

CrossFit Games Open 15.4 Masters 55+ (AMRAP – Reps)

8 minutes of:

3 push presses

3 cleans

6 push presses

3 cleans

9 push presses

3 cleans

12 push presses

6 cleans

15 push presses

6 cleans

18 push presses

6 cleans

21 push presses

9 cleans

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb

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