Archives for Apr,2016

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4.29.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Shoulders + Quads + Hamstrings Sled Push (20 Down & Back) 30/15 *Light to moderate weight* Core 3 Rounds: 10 V-Ups 20 Push Ups 30 Flutter Kicks (2 ct) Technique Work Double Under Practice Metcon...
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4.28.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Bench Hips, Wall/Bench Quads, Hamstrings THEN 3 Rounds: 10 Push Ups 15 Air Squats 20 Abmats Back Squat (6, 6, 6 @ 70%) Warm up to 70% of 1RM with a couple of sets of 4 reps. Metcon (Time) 3RFT:...
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4.26.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Down Dog on Wall (2 minutes) 2×10 Wall Slide Banded Shoulder Activation (10-10-10) THEN 10 Pass-Thrus w/ PVC 10 Strict Press w/ PVC 10 Push Jerk w/ PVC 10 Push Press w/ PVC 10 Thrusters w/ PVC...
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4.25.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Roll Out Hamstrings/Lower Back/Shoulders THEN 2 Rounds: Inchworm (D) Frankenstein (B) 15 Air Squats 15 Good Mornings w/ PVC Deadlift (8, 8, 8 @ 65%) Warm-up to 65% of 1RM with a couple of sets...
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4.23.16 – Saturday

CrossFit Lacertus – CrossFit Warm-up Mobility: Banded Hip Stretches Banded Hamstring Stretches Problem Areas THEN KB/Slam Ball Plank w/ Reaches Relay Races -OR- Hungry Hungry Hippo Warm-Up Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon...
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4.22.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Hips/Quads/Hamstrings THEN 15 Air Squats Wall Sit Tabata *Passing Med. Ball* Back Squat (10 @ 50%, 6, 6, 6 @ 65%) Core 3 Rounds: 30 Flutter Kicks (2 ct.) 10 Evil Wheels Metcon (Time) 21-15-9...
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4.21.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: T-Spine/Roll Out Hamstrings/Lower Back/Shoulders THEN 2 Rounds: Inchworm (D) Frankenstein (B) 15 Air Squats 15 Good Mornings w/ PVC 15 Pass-Throughs w/ PVC Deadlift (10 @ 50%, 6, 6, 6 @ 65%)...
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