Archives for Feb,2017

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2.28.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: T-Spine, Roll Out Hamstrings/Lower Back, Banded Shoulders Stretches & Hamstring Stretches THEN 5 Push Ups then Inchworm (D+B) 5 squats then Frankenstein (D+B) 15 Good Mornings w/ Empty Bar...
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2.27.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Mobility: Shoulders/Lats/Front Rack Stretches Downward Dog on Wall (1-minute) 20 Pass-Thrus w/ PVC THEN (With Coach): 5 Strict Press w/ PVC 5 Push Press w/ PVC 5 Push Jerk w/ PVC Press Complex (1, 2,...
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2.23.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: Hips, Quads, Ankles, Achilles, Shoulders Metcon (Time) Conditioning: Sled Push (Down + Back) – Rd. 1: 10 Wall Balls (WBs) Rd. 2: 10 WBs + 10 Push Ups (PUs) Rd. 3: 10 WBs + 10 PUs + 20 Abmat Sit-Ups...
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2.22.17 – FFA CF

CrossFit Lacertus – CrossFit Rowling (No Measure) 10 Rounds in groups of two or more. Approach 100m as best as possible, score is your difference away and total lowest score wins.*3 Rounds NOT 10* Losers determine reps while winners pick movement...
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2.21.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Banded Shoulders Stretches Downward Dog on Wall (1-minute) 20 Pass-Thrus w/ PVC THEN (With Coach): 5 Strict Press w/ PVC 5 Push Press w/ PVC 5 Push Jerk w/ PVC Push Press (10 @ 60%, 8 @ 65%,...
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2.20.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: Roll Out T-Spine/Hamstrings/Calves/IT Band (2-mins) Banded Shoulder Stretch (1:30 per arm) Bench Front Rack Stretch/Downward Dog on Wall (1-min) Samson Hips Stretch w/ Knee on Abmat (1-min/leg)...
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2.18.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: Favorite Hips Stretch, Quads, Shoulders, Any problem/tight areas THEN 3 Rounds: 400m Run 10 Push Ups 10 Strict Pull Ups Metcon (AMRAP – Reps) (Team of 3) AMRAP 30: 75 Turf Lengths Plate Push...
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2.17.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: Banded Shoulder Stretches (3 mins) Downward Dog on Wall (2 mins) Samson Hips Stretch (1-min/leg) 15 PVC Pass-Thrus THEN BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside...
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