Blog Search

Shandy

By: 0

CrossFit Hakkapeliitta – CrossFit

Metcon (Time)

RXD

12 HSPU

10 Barbell Overhead Walking Lunges (95/65lbs)

8 Push Press

90sec Front Rack Hold

5 Rounds

FITNESS

12 Pike Pushups

10 Plate Overhead Walking Lunges

8 Push Press

60sec Front Rack Hold

5 Rounds

Rx+

12 Parallette HSPU

10 Barbell Overhead Walking Lunges (115/95lbs)

8 Push Press

90sec Front Rack Hold

5 Rounds

WOD Goal

Rxd: Everything is programmed to ‘ideally’ be able to get through in one set per movement. The rep scheme and the loads are low and light enough. Some athletes might be limited by the HSPU in the later rounds. That is ok if needed break them up. If able to do 8 unbroken fresh, try to do the workout as Rxd. If unable to do this, then scale accordingly.

For athletes who are on the cusp of getting big sets of HSPU, you can choose whether you want to reduce the reps for them down to 8 or 10 per round, or scale from the start. This will probably be a case by case situation.

Everything else should be done unbroken and relatively quickly. The 90sec hold will get a little spicy in the last few rounds.

We have allocated 25min to get the workout done. Top athletes will most likely get it done around 20min.

Fitness: We have programmed a plate OH lunge for these guys. This will eliminate them needing to get a barbell over their head and have to worry about feeling unsafe. If their positioning is still a little sketchy with a plate, perform the lunges holding the plate to their chest, or with no load at all. Use an empty barbell for the push press and the hold.