Storm Trooper

CrossFit Hakkapeliitta – CrossFit

Metcon (AMRAP – Rounds and Reps)

RXD

2 Rounds

5 Lateral Burpee Over the Box Jump (24/20″)

10 DB/kb Hang Power Snatch (45/25lbs)

AMRAP 7min

Rest 1min

FITNESS

2 Rounds

5 Burpee Plate Jumps

10 DB/kb Hang Power Snatch

AMRAP 7min

Rest 1min

Workout Brief

For something different, we split a 15min workout in two and added a 1min break in between. Mentally, 7min is a lot easier for people to get their heads around than 15min, so the idea is that they end up working a little harder, knowing it is shorter, and knowing they get a 1min break at halfway.

The Burpee is done laterally to the Box. For Fitness, they can be done facing or lateral to the plate.

The DB Hang Power Snatch is done with 1 DB in one hand at a time. You can choose whether you want to alter arms each rep, or you could do 5 on one side, then 5 on the other. The latter version might make more sense time wise.

Rxd: For top performers, each round will take around 1min or less. Slowing down a little in the second 7min-er. The goal should be around 6 rounds for each large round. For most athletes, you should be aiming for around 5 rounds per each large round.

Challenge yourself not to drop off in the second half. If they can stay within 1-2 rounds of each other that would be ideal. That means not going hot out of the gates. Be fast but consistent, take short breaks that don’t drag on.

The Dumbbell load is light-moderate. Everyone should be able to do 10 reps unbroken each round. Scale as needed. The Box height for lateral jumps will be high for some people. Scale the height first, then if needed, scale to Step Ups.

Fitness: Make the focus about the ability to jump onto something, even if it is only a plate. Don’t worry about the Lateral Jumps, stay forward facing. As mentioned above, you can do Burpee any way. Find a weight that you can perform all 10 reps unbroken for at least the first few rounds.

Kylo Ren

CrossFit Hakkapeliitta – CrossFit

Metcon (Time)

RXD

80 Air Squats

40 Hang Squat Clean (95/65lbs)

80 Pushups

40 Wall Ball (20/14lbs)

80 Situps

60 Air Squats

40 Hang Power Clean

60 Pushups

40 Wall Ball

60 Situps

Workout Brief

Chipper for your Saturday. People will literally be able to chip away at this Workout from start to end. Nothing is so hard that you will get stuck or slow down too much. The Squat/Squat + Press/Press combo will fatigue you as you go.

For everyone, make the goal to stick with a rep scheme you decide on in your head beforehand. This can be different numbers for each movement, but fight to get your numbers each time. What tends to happen in longer workouts like this is that people start with good intentions on holding a number and then as soon as it starts getting a little hard, they quit and get mentally defeated. Even if it means pushing through a bit of pain, stick to the plan stubbornly today. Of course, if you need to adjust mid workout, then that is what you need to do, as long as you then stick to your new plan and keep plugging away.

Rxd: The load is light for most people, but 80 is a lot of reps. You should be able to do at least 10+ in the first set. If you don’t think you can do that, scale as needed. Scale Pushups to elevated hands. With everything else, you should be able to do Rxd no problem.

Fitness: Modify reps down if needed. Scale movements as needed. For the Wall Ball, today, use a light load but aim for the Rxd height. Even if it is a 4lb Ball. If it is still too high, then scale the height as well.

Christine

CrossFit Hakkapeliitta – CrossFit

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
FITNESS

3 Rounds

500m Row

12 Deadlifts

21 Step Ups

Workout Brief

Rxd: The goal is to push through the burning feeling you will start feeling in your legs during round 2! Because it is so short and nothing is that limiting (weight, reps and skill wise), you should make sure those Rows are done hard! Think 10-15sec under their Fast 500m pace. You can hang in there during the other movements, but the Rows need to be pushed.

We kept the two categories the same since it is such a great test of capacity. The goal for all 3 rounds is to be done unbroken and smooth. Scale as needed.

The Box Jumps are prescribed at 20”, which is lower than usual for the guys. While we don’t usually recommend rebounding, if people are proficient with it, this would be the Workout to do it in. For those who jump up, step down and who find Box Jumps challenging, these will be the limiting factor. Especially after the Row and the Deadlifts. If you’ve had achilies issues then step down. Warm up well.

Top performers should aim for sub 10min, but majority of athletes will be somewhere around 10-15min.

Fitness: We have kept the Rowing distance and reps the same. If you don’t think you’ll get it done under 15min, modify the reps first, then the Rowing distance. Use a load that you can get 12 reps each round no problem. The Step Ups are 21 reps total.

We’ll probably be going in heats. Make sure you cheer on the others while you are warming up or cooling down!

Warm Down

Lie with Legs up the Wall and recover for 3min, then alternate Supine Pigeon Stretch while lying there for 2-4 rotations each side, 30sec holds. https://www.youtube.com/watch?v=hjx9LHrhN9o

C3PO

CrossFit Hakkapeliitta – CrossFit

Metcon (AMRAP – Rounds and Reps)

RXD

AMRAP 15min

8 One Arm KB Thruster – Left Arm

100m One Arm Farmers Carry – Left Arm

8 One Arm KB Thruster – Right Arm

100m One Arm Farmers Carry – Right Arm

* Load (20/12kg)

FITNESS

AMRAP 15min

8 One Arm DB Thruster – Left Arm

100m One Arm Farmers Carry – Left Arm

8 One Arm DB Thruster – Right Arm

100m One Arm Farmers Carry – Right Arm

Workout Brief

If you did front squats yesterday you might be a little sore. Thats ok. The loading is light-moderate today so you shouldn’t have a problem with it. Scale the load as needed.

Single sided limb movements are great for challenging people’s difference in left-right strength and balance, which carries over to general strength and all around athleticism. Double this with Kettlebell work and you have a Workout that requires a bit of skill. The one arm Farmers Carry requires a lot of stability to maintain an upright position, don’t let the KB pull you over to one side.

Rxd: The load is intended to feel light-moderate. Probably light for the first round, then it will start feeling a bit more challenging on the rounds after that. You should always be able to perform each movement unbroken. You should rest in between movements if needed. Ideally, you won’t need to rest a lot but just move consistently for the whole 15min.

Since one whole round is quite a bit of work, people will most likely average one round every 2+min. A little faster for the first few rounds. Make the goal to get over 5 rounds, with top performers getting around 7+.

Fitness: To eliminate the awkwardness of the KB, use a Dumbbell. The load should be so you can always perform each movement unbroken.

Extra Credit

Spend 4-5min in a Lying DB Overhead (with Foam Roller) Stretch

* Or without if you don’t have enough Foam Rollers. https://www.youtube.com/watch?v=3gTYINIwhfc

Warm-up (No Measure)

Geronimo

CrossFit Hakkapeliitta – CrossFit

Front Squat (5-5-3-3-1-1)

Fitness: 5-5-5-5-5-5

Workout Brief

We want today to be focused around those Front Squats and making sure you get good recovery between each set. We have included Extra Credit at the end if you want to kick your own butt a little more.

Rxd: The focus is to get comfortable with being uncomfortable today. Heavy Front Squats are such a great challenge for people to maintain good posture and positions, and if they can’t, they will usually miss the lift. There is nowhere to hide with this lift.

Use the Warmup to get to a heavy starting weight. Then each set after this needs to be kind of scary for Rx’d people. Of course this only applies to seasoned lifters who are confident wit heavy loads. For those who are not really sure how to push through a heavy load – we want you to fight for good form and positions and go as heavy as you can safely go.

Rather than trying to hit a 1 rep Max PR at the end, we want you to focus on increasing your overall volume for the day, which means you need to start heavy and hold that across the sets. Rather than starting light and hitting a Heavy 1 rep at the end. You might have gotten a PR, but they missed the opportunity to get some more volume under your belt. If you do both, great!

Fitness: Use sets of 5 across the whole Workout. Similar to the above focus for newer athletes, make the focus about moving well under a challenging load.

Extra Credit

30sec on/30sec off Front Squat x 5 Rounds performed at 50% of their 5 rep set.

* Use this percentage as a rough guideline. They should be able to keep moving with the weight throughout each 30sec effort.

Rose Bowl

CrossFit Hakkapeliitta – CrossFit

Metcon (Time)

RXD

20 HSPU

40 Toes to Bar

80 Double Unders

20 HSPU

40 GHD Situps

80 Double Unders

20 HSPU

FITNESS

20 Seated Press

30 Lying Toes to Bar

80 Single Unders

20 Seated Press

30 V-Ups

80 Single Unders

20 Seated Press

Workout Brief

Lots of Shoulder/Hip power needed for today’s workout. Especially in the Rxd category. Day 2 of Bullet Proof Shoulder testing calls for a Max Shoulder Presses which will prep athletes nicely for getting inverted today.

Most of the movements today require a high level of skill, so a lot of people will need to use modifications.

Rxd: Top Beyond Rxd and Top Rxd performers will be able to perform the Workout around 15min. Majority of athletes will take a little closer to 20min.

For either category, the Handstand Pushups should take roughly the same amount of time. While you are fresh, for the first set, aim to do them in sets no less than 5, ideally more, with short breaks in between. The last set, people may be down to sets of 2 or 3. That is ok, we would just prefer you didn’t start out that way. You most likely won’t finish under 20min. Scale them to Box Pike Pushups or a moderate Seated Barbell/Dumbbell Press. Why seated? A different stimulus than usual and, these also require more work from the Shoulders/Midline.

If possible attempt Toes to Bar, but if you can only do 1 in a row from the start, then modify the movement to V-Ups. Holding sets of 5 or more would be ideal.

We’ll scale the GHD situps movement to 40 MB Situps.

We want everyone using a Jump Rope today, so modify to Double Under attempts.

Fitness: Find modifications that you can perform, but are challenged by. We like the Seated Press because it forces people to be tight through the whole movement. You most likely won’t be able to use much weight for these, since they will fatigue you pretty quickly. Something you can do for 8-10 reps fresh would be a good load to use.

If needed, scale the V-Ups to regular Situps.

High pull (left arm) (1)

Single Arm High Pull

Left Arm
https://vimeo.com/178529259

High Pull (right arm) (1)

Single Arm High Pull Right Arm

Single Arm Dumbell Press

right arm

https://vimeo.com/163744281

Single Arm Dumbell Press

Left Arm

Single Arm Farmers Carry (left arm)

https://vimeo.com/164617639

Single Arm Farmers Carry (right arm)

Fiesta Bowl

CrossFit Hakkapeliitta – CrossFit

Metcon (Time)

RXD

1-2-3-4-5

Power Snatch (155/105lbs)

5-4-3-2-1 (each arm)

One Arm DB Push Press (55/35lbs)

FITNESS

1-2-3-4-5

Power Snatch

5-4-3-2-1 (each arm)

One Arm DB Push Press

DB Press

Supinated Grip Pullups

https://www.youtube.com/watch?v=EQZUZShQFIQ

One Arm OH Carry

https://vimeo.com/163744654

Workout Brief

Today is the first day of Bullet Proof Shoulder testing. We will incorporate the tests into the Warmup, which will also act as great prep for the Workout! Here is part 1 of the screen: https://vimeo.com/150445307

* This is one of those workouts that if people go too light, they will completely miss the intended stimulus. So, for those going lighter for whatever reason you might want to double the reps to get more out of the workout.

The Power Snatches are taken from the ground and must be performed as ‘Power’.

The One Arm DB Push Press are done by performing the amount of given reps in one hand first, then switch to the other hand. So, it would be 5 reps on the right arm, then 5 on the left arm. You can start on whichever arm you choose. We suggest starting with the weaker side while you are more fresh.

Rxd: The loading for everyone should be hard but manageable for those reps. Majority of athletes will probably do the Power Snatches in sets of 1, drop, 1 drop…. A few will be able to do them all in a row, in which case.

For those who are able to perform the Power Snatch Rxd, The DB Push Press will feel moderately heavy. You should be able to get through these unbroken and pretty quickly. Their purpose in this workout is to fatigue the shoulders just enough to make the Power Snatches harder.

Fitness: Since the reps are low for this Workout, challenge yourself to work a little heavier than usual. As long as you are moving ok. You can modify the movement to a Hang Power Snatch if you are having some trouble taking it from the ground.

Same with the Push Press, go heavier than usual. Make sure you are able to get it to their shoulders safely!

Extra Credit

Death By Assault Bike

EMOM complete 3 more calories until you cannot complete in one minute. Rest remainder of the minute.

Min 1: 3

Min 2: 6

Min 3: 9

Min 4: 12

Min 5: 15

etc…

PR Party!

CrossFit Hakkapeliitta – CrossFit

Workout Brief

End the year right. You choose something you’d like to take a shot at and possible set a new personal record. It could be a lift, but it could also be a met con, row, gymnastic movment… You decide. Any benchmark metcon is game. Maybe it is pullups, muscle ups, hspu, a 5k row?

Help the coaches by letting them know what you are going for. That way they can plan to help assist you.

You’ve got this!!!!

Orange Bowl

CrossFit Hakkapeliitta – CrossFit

Metcon (Time)

RXD

Buy In: 40 Air Squats

20-10-10-20

Single Arm OH DB Walking Lunges (45/25lbs)

Air Squat

Cash Out: 20 TGU (45/25lbs)

FITNESS

Buy In: 40 Air Squats

20-10-10-20

Single Arm OH DB Walking Lunges

Air Squat

Cash Out: 20 TGU

Extra Credit

Spend 2-3min in Frog Pose stretch + Under the Body Thoracic Stretch

https://www.youtube.com/watch?v=DFFnlbPB0tM

Workout Brief

Shoulders might be pretty fatigued today from yesterday’s efforts. Spend some time in the Warmup getting these moving again. Today’s Workout calls for more of a shoulder stability role, so they should be ok.

A big part of the Workout will be getting through the Turkish Get Ups at the end. They can be time consuming even if people are moving quickly through them. Not to mention, shoulders may be a little tired at this point.

To clarify, they perform the 40 Air Squats once, then they perform the 20-10-10-20 Couplet, then the 20 TGU once.

The Lunges are done with one arm overhead holding a Dumbbell. They can switch the Dumbbell to the other arm whenever they want. We suggest doing big sets of 10 with each arm. Watch your athlete’s positioning during the Lunges. Those with tighter shoulders may have a hard time bracing their midline while holding the DB in the correct position. Give them a lighter Dumbbell if this is the case.

For the Turkish Get Up, have the rep start from the bottom position. So 1 rep = lying to standing, back down to lying. They can perform them anyhow. Alternate arms each rep, or they can do 2 on one side, 2 on the other etc. Encourage them to not favour one side. If you are worried people will do this, just make the set rule alternating.

Alamo Bowl

CrossFit Hakkapeliitta – CrossFit

Metcon (Time)

RXD

10 Wall Walks

30 Clean and Jerk (115/75lbs)

30 Cherry Pickers

20 Clean and Jerk (135/95lbs)

10 Wall Walks

10 Clean and Jerk (185/125lbs)

30 Cherry Pickers

FITNESS

10 Wall Walks

30 Clean and Jerk

30 Get Down/Ups

20 Clean and Jerk

10 Wall Walks

10 Clean and Jerk

30 Get Down/Ups

Workout Brief

This one is going to catch people by surprise with its difficulty. The tripling up of Pressing Overhead movements will make the last few rounds really challenging. We have allocated 25min to complete the Workout. This should be sufficient time for most people, but if you want to go really heavy, then you might want to give them a little more time just in case.

The Wall Walk (or Climb) starts with the body flat on the ground and feet on the wall. The full movement is walking your feet all the way up the wall until your belly touches the wall.

The Clean and Jerk can be done anyhow. Power or Squat Clean, Push Jerk or Split Jerk. No Push Press. You need to use one Barbell and change out the weights your after each round.

The load for the Clean and Jerks is intended to start off light-moderate and finish off moderate-heavy. The end loads should be something you can do easily when fresh, but will find a little challenging when fatigued. They should aim for at least sets of 5 for the first set of Clean and Jerks, some people will be able to do more, but this may not be the best strategy given the rest of the Workout ahead. You will most likely be down to sets of 1s or 2s on the second and third set of Clean and Jerks.

The Handstand Walking will be easy for some people and hard for others. If people can’t do more than 3 steps in a row, either modify the distance you travel each round, or scale the movement to Cherry Pickers. To scale it even further, because the Cherry Pickers are quite hard, use 10 Box Round the World per round.

Fitness: Use the same load across all the sets of the Clean and Jerk. By the last set it will start to feel heavy. If you have a hard time with the Wall Walks, scale them further to 15 Pushups per round.