Archive for February 6, 2014

Friday 20140207 Open Workout

Posted: February 6, 2014 by totactfit01 in Uncategorized

 JP at AKP CrossFitInteresting way to crack a guy’s back.  Just kidding.  JP doin’ work at AKP CrossFit.  Way to rep the TOTF colors!




8 Min AMRAP:

6 Alternating Split Jerks (155/105)

50 Double Unders


Post rounds completed to Comments/LogWOD


Video courtesy of CrossFit HQ.  Coordination is a huge piece to the alt split jerk.  We’ll drill foot position to get you used to it.  And yes, the weight can come from the rack.


NOTE:  once time is called, start X-tra work immediately, which will be….


X-tra Work:

4 minutes of alternating Turkish Get Ups (1.5/1)




Homework (Done on your own outside of class time):

Roll lats – 30seconds on, rest 10 seconds x2 per side

Roll calves

Scapular Wall Slides

Video courtesy of Mike Robertson.  Wall slides set up – feet 8″ from wall, hips, shoulder, head on wall