APA @ CFM 02JAN15

CrossFit

APA @ CFM 02JAN15

Warm up (8-10)

APA barbell complex

x2 Rounds

6 rdl

6 row

6 fs

6 hpc

6 strict press

6 ohs

6 good morning

6 back squat

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Mobility

4 minutes to work on groin and upper hamstrings

Skill

x8min per segment

1: Stance test

  • stand in front of your partner
  • Take turns pushing and pulling to get opponent out of position
  • Check stability at all three positions (stand, half squat, bottom)

2: Turkish get ups (work up to a heavy x2ps)

3: Oh walking lunges (plate/barbell/db)

4: X6 Strict press + 3 count hold at the top @8

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Over head squat skill development

x15 minutes workshop

  • 3-5 min demonstration
  • 10 min practical

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Conditioning

For time:

4x6x8x6x4

Ohs

Pull ups

Leg raises

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