Archives for Jul,2016

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7.30.16 – Saturday

CrossFit Lacertus – CrossFit Warm-up Mobility: Foam roll quads, hamstrings, t-spine, stretch hips, shoulders and any problem areas. THEN 3 Rounds: 5 Burpees 10 Pull Ups 15 Dips 200m Run Gymnastics Skill: Kipping Toes-2-Bar/Knee Raises Practice 6...
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7.29.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Hips Stretch Quad stretch Banded Shoulders Downward Dog on Wall (2-mins) Front Rack Bench Stretch (1-Min) 15 Pass-Thrus w/ PVC THEN Coach B Clean Warm-Up: (3 reps per move) 1. Deadlift 2. Deadlift +...
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7.27.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Banded Shoulder Activation 10-10-10, Foam roll quads & hamstrings, Triceps THEN 5-to-1 Hand-Release Push Ups: 5 PUs then sprint D+B 4 PUs then sprint D+B 3 PUs then sprint D+B 2 PUs then sprint...
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LKC D11

CrossFit Lacertus – Summer Kids Program Warm-up 200m Run 10m Broad Jump (D+B) 10 Mt. Climbers 10m Bear Crawl (D+B) 10 Mt. Climbers 10m Lunges (D+B) 10 Mt. Climbers Technique Work Box Jump Downs Sprints w/ Sled Push Metcon (AMRAP – Reps) 3...
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7.26.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: T-Spine, Roll Out Hamstrings/Lower Back, Banded Shoulders Stretches & Hamstring Stretches THEN Inchworm (D+B) Frankenstein (D+B) 15 Air Squats 15 Good Mornings w/ Empty Bar Deadlift (10 @ 60%,...
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7.25.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Roll Out Hamstrings/Quads Banded Front Rack Stretch (30 sec per arm) Banded Hamstrings Stretch (30 sec per hold) Banded Hips Stretch (2 mins) Wall Quad Stretch (45 sec per leg) Calves Stretch (30 sec...
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7.22.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Shoulders, Hips, Quads, Calves THEN Clean Warm-up w/ Empty Bar Coach B Clean Warm-Up (3 reps per move) 1. Deadlift 2. Deadlift + Shrug 3. Deadlift + Shrug + High Pull 4. Muscle Clean 5. Clean Drops...
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