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CrossFit Hakkapeliitta – CrossFit

Metcon (AMRAP – Rounds and Reps)


250m Row

5 Muscle Up

3 Rope Climb

AMRAP 12min


250m Row

5 Jumping Chest to Bar Pullup

3 Seated Rope Climb

AMRAP 12min

Workout Brief

Everybody should have mostly recovered from the pullup/handstand pushup workout to be good to go for today. We programmed today with more skill in mind than intensity, which means that most people won’t be getting that many rounds done in 12min.

We have dedicated a big portion of the warmup/prep time to reviewing and prepping the muscle up and rope climbs today so that people can practise both. Make sure you aren’t just standing around staring at other people, and they are performing something that makes them better.

WOD Goal

Rxd: The workout is about the muscle ups and rope climbs. The row is there to create a little intensity between the gymnastics movements, which means they should row really hard every time they get on the rower. Challenge your athletes to try to get at least 1-2 muscle ups per round. This is the workout to try these. Same goes for the rope climbs. Don’t worry so much about how many rounds people get, but as a guideline, your top athletes should be able to get around 4 rounds.

Scale as needed per below instructions.

Fitness: For the seated rope climbs, let them use their feet as much as needed and change the angle of their body to the rope to make it easier or harder. The movements shouldn’t be as hard for these athletes as they are for the others. They should be able to turn over the rounds a little faster, aiming for around 4 rounds as well.