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12.5.17 – FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Dig in shoulders with lacrosse ball

Roll out IT bands & t-spine

Banded shoulder stretch

PVC shoulder stretch

Hips

Banded Front Rack Stretch 2×30 sec

Core

50 Partner Med./Slam Ball Sit-Ups 20/15

*New variation*

Coach B Clean Warm-Up

(3 reps per move)

1. Deadlift

2. Deadlift + Shrug

3. Deadlift + Shrug + High Pull

4. Muscle Clean

5. Power Clean

6. Push Jerk

7. Split-Jerk

8. Clean & Jerk

Clean and Jerk (5, 5, 3, 2, 1, 1, 1)

Take 15-20 mins to warm up and work up to a 1RM.

*Novice: Med. Ball Cleans or keep weight moderate focusing on form for a 5×5 rep scheme.*

Metcon (Time)

(3 Person TEAM WOD)

–3 RFT–(15-MIN CAP):

30 Burpees

20 Front Squat 135/95 (115/75 | 95/65)

10 Clean & Jerk 135/95 (115/75 | 95/65)

*Each partner has to start and finish the movement. Each partner has to do a different movement the next round.*
Newbies: 20 Burpees, 15 Goblet Squats, 10 DB Push Press

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