Archives for Mar,2016

You are browsing the site archives by date.

3.29.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Banded Shoulder Stretches Bench Front Rack Stretch (2×30 secs) 10 front rack elbow raises (per arm) THEN Clean Warm-Up w/ PVC: 5 Hang Power Clean (Hip/Mid Thigh) 5 Hang Power Clean (Above Knee)...
Read More

3.28.15 FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Hips/Hamstrings/Calves THEN 500m Row 10 Air Squats 5 Pause Air Squats 5 Jumping Air Squats THEN “Fix My Squat” Technique Work Back Squat (8 @50%, 5 @60%, 3 @70%, 1 @80%,...
Read More

3.24.16 – FFA CF

CrossFit Lacertus – CrossFit Mobility Banded Shoulder Stretch (30 secs per arm) 15 Pass Throughs w/ PVC Wall Sit Hips Stretch (laying on floor) 1 – 2 mins Banded Hips Stretch Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish”...
Read More

3.23.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Roll Out Lower Back, Banded Hamstring Stretches THEN 3 Rounds: 10 Good Mornings w/ PVC 15 Supermans (Back Extensions) 20 Frankensteins (10 per leg) Deadlift (6, 6, 6, 6, 6 @ 70%) Technique Work...
Read More

3.22.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up 3 Rounds: 5 Hand-Release Push Ups 10 Cal Row/5 Cal Bike 15 Abmat Sit-Ups Bench Press (6, 6, 6, 6 @ 70% of 1RM) Technique Work Perfect(ing) Push Ups Double Under Practice Metcon (AMRAP – Reps) Every...
Read More

3.21.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Banded Shoulder Stretches Bench Front Rack Stretch (2×30 secs) Stretch Calves (2×30 secs) 10 Front Squats w/ PVC THEN Clean Warm-Up w/ PVC: 5 Hang Power Clean (Hip/Mid Thigh) 5 Hang Power...
Read More