Archives for Sep,2016

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9.30.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Banded Shoulder Stretches Hamstring Stretches Hips Lunges w/ Overhead Reach (D) Lunges (B) Frankensteins (D) Knee Tucks (B) Butt Kicks (D+B) THEN 50 Abmat Sit-Ups 25 Supermans 20 Good Mornings w/ Empty...
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9.29.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Banded Shoulders Stretches Downward Dog on Wall (1-minute) 20 Pass-Thrus w/ PVC THEN 5 Strict Press w/ PVC 5 Push Press w/ PVC 5 Push Jerk w/ PVC Push Press (6, 6, 6, 6 @ 65%) Core 3 Rounds: 10...
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9.28.16 – 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 500m Row 10 Pause Air-Squats...
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9.27.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Banded Shoulder/Lats Stretches Banded Shoulder Activation 10-10-10 Skill: Pull Up Progression(s) THEN Warm up bench press to 70% for first metcon. Metcon (Time) WOD 1: 21-15-9 Bench Press @ 70%...
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9.26.16 – 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 (Empty Bar): (3 reps per move)...
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9.23.16 – FFA CF

CrossFit Lacertus, CrossFit Lacertus – CrossFit Warm-up Mobility: 10 minutes to work on problem areas that should include stretching your hips and shoulders for your 1RM thruster. THEN Tic-Tack-Toe Relay Game *Best of 3 with winners getting to pick...
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9.22.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Light Jog (2D+B) Frankenstein (D) Jog (B) Knee Tucks (D) Jog (B) Walking Lunge w/ Reach (D) Jog (B) High Knees (D+B) Butt Kicks (D+B) Straight Legs (D+B) Side Step (D+B) Sled Push (2, 2, 2, 2) *4 sled push down...
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9.20.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Banded Shoulder Stretches Hamstring Stretches Lunges w/ Overhead Reach (D) Lunges (B) Frankensteins (D) Knee Tucks (B) Butt Kicks (D+B) THEN 1,000m Row 50 Abmat Sit-Ups 25 KB Swings Deadlift (6, 6,...
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