Archives for Jan,2016

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1.29.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Hips/Shoulders THEN Coach Warm-UP: Burgener Warm-Up w/ PVC (5 reps per move) Skill Transfer Exercises w/ Empty Bar (5 reps per move) Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish”...
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1.27.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Hamstrings/Quads THEN 25 Good Mornings w/ PVC Metcon (No Measure) 5×10 (per leg) Single-Leg KB Deadlifts (RDLs) 55/25 THEN 5×20 (per leg) Banded Leg Extensions Core 50 Med. Ball Toss Abmat...
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1.26.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Front Rack/Shoulders/Hips THEN Movement Prep: 3 Rounds: 10 Med. Ball Cleans into Wall Balls 20/14 10 Split Jerks w/ PVC Squat Clean and Jerk (Power Clean – Hang Squat Clean – Jerk Complex)...
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1.20.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Hips + Hamstrings + Shoulders 10 Hands Elevated Static Spiderman Lunge + Hip Raise + Rotation 10 Squat Stand + Reach with Toe Lift THEN 3 Rounds: 10 Back Squat w/ PVC 10 Thrusters w/ PVC 10 Bent Over...
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MLK WOD

CrossFit Lacertus – CrossFit Warm-up 10 minutes of personal mobility Metcon (Time) 1 Round: 29 Push Ups 68 DUs 86 Abmat Sit-Ups Metcon (Time) CASH-IN: 1900m Row 29 Air Squats THEN 2 Rounds for Time: 86 Front Rack Walking Lunges 45/35 1 Turf Suicide...
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1.15.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Jump Rope Tabata Skill Practice: Double-Unders 6-8 minutes developing double under. – If already proficient then 90 seconds max double under challenge and extended stretching. Metcon (Time) CONDITIONING:...
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