Archives for Apr,2017

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4.27.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up 400m Row THEN Mobility Menu: Banded Shoulders Stretches Downward Dog on Wall (1-minute) 20 Pass-Thrus w/ PVC THEN Jerk (Split/Push) Review/Warm-Up Split Jerk (5, 3, 3, 2, 2, 1) Take 15 mins to find 1RM…...
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4.26.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: T-Spine, Roll Out Hamstrings/Lower Back, Banded Shoulders Stretches & Hamstring Stretches Frankenstein (D+B) 15 Good Mornings w/ Empty Bar Core Tabata (8 rds: 20 sec work, 10 sec rest) Wall...
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4.25.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: Banded Shoulders, Hips, Calf Muscles, Banded Front Rack Bench Stretch 15 Pass-Thrus w/ PVC THEN 5 Rope Climbs 10 Strict Pull Ups 10 Weighted Box Step Ups (Empty Bar) THEN Coach B Clean Warm-Up...
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4.21.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: Hips, Quads, Shoulders, Lower Back THEN Sally Up/Sally Down Air Squats Back Squat (5, 3, 3, 2, 1, 1) Take 15-20 mins to find 1RM… Technique Work Kip Practice (Pull-Ups/T2Bs) Metcon (AMRAP...
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4.20.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: T-Spine, Roll Out Hamstrings/Lower Back, Banded Shoulders Stretches & Hamstring Stretches THEN 500m Row 20 Frankenstein per leg 15 Good Mornings w/ Empty Bar Deadlift (5, 3, 3, 2, 1, 1) Take...
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4.19.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: Shoulders, Chest, Triceps THEN 15 HRPUs THEN Tabata Chop Drills Bench Press (5, 3, 3, 2, 1, 1) Take 15-20 mins to find 1RM… Metcon (Time) For Time: 100 Burpees **EMOM 8 Push-Ups** ***(starting...
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