Archives for Aug,2016

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8.31.16 – FFA CF

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

CrossFit Lacertus – CrossFit Warm-up Mobility: T-Spint Extension on Foam Roll Banded Hamstrings Stretch (30 sec per hold) Banded Hips Stretch (2 mins) Wall Quad Stretch (45 sec per leg) Calves Stretch (30 sec per calf) THEN 200m Run 10 Air Squats...
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8.29.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Foam Roll T-Spine, IT Band Hips Stretch Quad stretch Banded Shoulders Front Rack Bench Stretch (1-Min) 15 Pass-Thrus w/ PVC 10 Elbow Raises THEN Coach B Clean Warm-Up: (3 reps per move) 1. Deadlift...
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8.26.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: T-Spine Extenstion on Foam Roller Roll Out Lower Back, Quads Hip Flexion Stretch (30 secs – 1min per leg) Wall Quad Stretch (45 sec per leg) 20 Frankensteins Front Squat (5, 3, 3, 1, 1, 1) *Warm...
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8.25.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Foam Roll T-Spine, Lower Back, Hamstrings, Quads THEN Hit/Stretch any problem areas Annie (Time) 50-40-30-20-10 Double-unders Sit-upsSingles = 50-40-30-20-10 Technique Work Kipping Pull-Up Practice...
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8.24.16 – 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 Push Press (5, 5, 5, 5, 5) Start at 50-60% of 1RM then climb in weight each set....
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8.23.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: T-Spine, Roll Out Hamstrings/Lower Back, Banded Shoulders Stretches & Hamstring Stretches THEN Inchworm (D) Frankenstein (B) 15 Air Squats 15 Good Mornings w/ Empty Bar Deadlift (20, 20, 20, 20,...
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8.22.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: T-Spine Extenstion on Foam Roller Roll Out Lower Back, Quads Hip Flexion Stretch (30 secs – 1min per leg) Banded Hips Stretch (2 mins) Wall Quad Stretch (45 sec per leg) Calves Stretch (30 sec...
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