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7/22/17

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CrossFit Hakkapeliitta - CrossFitMetcon (Time)RXD In partners: While Partner 1 Rows 500m, Partner 2 performs AMRAP Rope Climbs. Switch While Partner 1 Rows 750m, Partner 2 performs AMRAP Over/Unders . Switch While Partner 1 Rows 1km, Partner 2 performs AMRAP KB Swings. Switch FITNESS In partners: While Partner 1 Rows…

Week 6 Day 3

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CrossFit Hakkapeliitta - HS BasketballWarm-upHeel walks 2 minSPEED, AGILITY AND PLYOSElevated single leg jumps 4x5 12"A: Banded KB swings (3x8)B: Bench Press (3x5)C: Back Squat (3x5)TKE 3x10D1: Sliding Hamstring Curls (3x8)https://www.youtube.com/watch?v=L-iXi1jGkHED2: Petersen Step Up (3x8)D3: Pendlay Row (3x8)Post WorkoutBanded neck protrusion 2x10 Banded lateral neck iso hold 2x30 sec face…

7/20/17

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CrossFit Hakkapeliitta - CrossFitRx: Overhead Squat (5-3-3-1-1-1)Fit: Overhead Squat (5-5-5-3-3-3 Fitness)Extra CreditHill Sprints top to bottom x 4ScalingOverhead squat: If for some reason they are unable to perform overhead squats, you can modify to a single leg squat or Bulgarian squat; OR if mobility is the reason they can’t perform…

7/19/17

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CrossFit Hakkapeliitta - CrossFitMetcon (Time)RXD 25 Back Squat (115/75lbs) 200m Sandbag run (on back) 5 Rounds * Each round is performed unbroken. FITNESS 25 Back Squat 200m Sandbag walk (on back) 5 Rounds * Each round is performed unbroken. COMPETITOR 25 Back Squat (155/115lbs) 200m sandbag run (on back) 5…

Week 6 Day 2

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CrossFit Hakkapeliitta - HS BasketballWarm-upSPEED, AGILITY AND PLYOScontinuous front/back & side hurdle hops 6xPower Clean (5x3)from kneeDeadlift (1x5)B1: Incline DB Bench Press (4x8)https://www.youtube.com/watch?v=c8GitN2aHsQB2: Inverted Row (4x6)BarbellC1: Front rack reverse lunge (4x6)C2: Reverse Hypers (4x20)D: Arms (No Measure)DB seated curl (offset grip) 3x8 ricep extension (band 3x25Post Workoutleaning lateral raise 3x10…

7/18/17

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CrossFit Hakkapeliitta - CrossFitMetcon (Time)RXD 6-5-4-3-2-1 Hang Power Snatch (135/85lbs) Chest to Bar Pullup 6-5-4-3-2-1 Front Squat (155/115lbs) Toes to Bar 6-5-4-3-2-1 Deadlift (225/155lbs) Handstand Pushup then... Run to Roys Bakery and Back FITNESS 6-5-4-3-2-1 Hang Power Snatch Chest to Bar Jumping Pullup 6-5-4-3-2-1 Front Squat Lying Wall Hands to…

7/17/17

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CrossFit Hakkapeliitta - CrossFitMetcon (Time)RXD 20 Pushup 20 Inverted Row 20 Lateral Jumps over Parallettes 10 Parallette Pass Throughs 3 Rounds FITNESS 10 Pushup 10 Ring Rows 10 Lateral Jumps Over Parallettes 10 Parallette Pass Throughs 3 Rounds COMPETITOR 20 Pushup 20 Inverted Row 20 Lateral Jumps Over Parallettes 10…