Archives for May,2016

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5.31.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Wall/Bench Quad Stretch (1 min per leg) Banded Shoulders/Lats Stretch (All 3 positions x 30sec) Chest/Biceps Stretch using Rig (30s – 1min) THEN 2 minute Turf Jog (increasing pace) Frankensteins...
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MURPH 2016

CrossFit Lacertus – CrossFit Mobility Banded Hips Stretch Banded Hamstrings Wall Quad Stretch Stretch Ankles/Achilles Banded Shoulders Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or...
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5.27.16 – 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)...
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5.26.16 – 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 (5, 5, 5, 2, 2) Warm-up deadlift with (sets of 5 increasing weight)...
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5.24.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Banded Shoulders Stretches, 20 Pass-Thrus w/ PVC THEN 5 Strict Press w/ PVC 5 Push Press w/ PVC 5 Push Jerk w/ PVC Press Complex (3 SP, 3 PP, 3 PJ) Strict Press, Push Press, Push Jerk ComplexTHEN 3x...
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5.23.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Roll Out Lower Back Wall Hips Stretch (2 mins) Wall Quad Stretch (45 sec per leg) Banded Hamstrings (3×30 sec) THEN 15 Cal Row/10 Cal Bike 10 Air Squats 5 Pause Air Squats Back Squat (5, 5, 5,...
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5.20.16 – 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)...
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5.19.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Hamstrings/Roll Out Lower Back/Triceps/Shoulders THEN 15 Pass-Throughs w/ PVC 10 Hand-Release Burpees 15 Good Mornings w/ PVC 15 Frankenteins (per leg) Technique Work Deadlift Form & Touch-n-Go...
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