Blaster

CrossFit Hakkapeliitta – CrossFit

Metcon (Time)

RXD

6 Rounds

10 Front Squat (115/75lbs)

10 Over/Unders

10 Push Press

FITNESS

6 Rounds

10 Front Squat

10 Over/Unders

10 Push Press
*20 minute cap

*Rx +135/95

Workout Brief

Squat, Jump, Press. Nothing fancy, just a simple triplet that will get the job done. ?

The Over Unders should will be set up so that people can jump over relatively easily and just be able to crawl under. You will need to get creative with how to get under, but usually people come up with something that works for them mid-workout. Place the PVC on plates for taller people. If you obviously touch or knock the PVC off their box, that rep doesn’t count. Pretend it is electric or whatever works for you mentally.

Rxd: Aim for around 15min. Top performers will probably go sub 12min. 6 Rounds isn’t a sprint, but you should definitely start with a solid pace you know you can hold across the whole workout.

The Front Squats shouldn’t be hard because of the load. They may start to feel hard after a few rounds because you’ll be breathing hard, but you should always be able to do 10 in a row. The same goes for the Push Press. Scale the load as needed.

The Over/Unders require a little co-ordination to make efficient. Practise in the Warmup. Some people like the Cat Crawl, where they arch their back and are on all fours, others do a little side roll and some do a side under the fence lunge. It really depends on people’s mobility and agility. No matter what people do, it feels a little awkward and uncomfortable. But it’s great, and very functional!

Fitness: Choose a load so that 10 reps unbroken each round, for both movements, is possible. For the Over/Unders, if you can’t jump over, step over. Make the height easily enough for you to get under, or substitute the under part to a lateral lunge each time. So, each rep would be 1 Step Over + 1 Lateral Lunge. Scale the rounds to 5 if needed.

Death Star

CrossFit Hakkapeliitta – CrossFit

Metcon (AMRAP – Rounds and Reps)

RXD

AMRAP 25min w/ a partner

3 Squat Snatch (95/65lbs)

6 OH Lunges

Each person alternates and does 1 round each in an ‘I go, you go fashion’

After every 8 total rounds, you both Row 400m (200 each)

FITNESS

AMRAP 25min w/ a partner

3 Power Snatch

6 OH Lunges

Each person alternates and does 1 round each in an ‘I go, you go fashion’

After every 8 total rounds, they both Row 400m (200 each)
Stationary reverse lunges (are easier on knees)

Rx + (115/75lbs)

Workout Brief

This is a fun Workout! A barbell Complex mixed in with some running. The Complex does not need to be done unbroken, but it would be better if it was. This will help keep the intensity high between partners.

Ideally, partner up with someone of similar skill and share a barbell, if not thats ok too.

The goal is to work hard and have fun with it. ? The loading should be light enough that everyone can always pick the weight up and perform 1 round of the Complex. Don’t go too hard out the gate, it’s a long workout. Be methodical and consistent. Remember, it needs to be ‘I go, you go…’ so if your buddy gets tired, you don’t get to do another round for them! Encourage each other. Chest bumps are extra credit.

Most people will probably use the row as a little breather. That is fine, but make sure you don’t go too slow here and waste time. If you are able to chit chat, you are going too slow. ? Share the load and both do a short 200m row to equal 400m.

Fitness: Use an empty barbell. If the OH Lunges are still too hard, perform the Lunges with the bar on your back. Everything else that we have mentioned for the other categories applies to you too.

Extra Credit

Partner Back Bridges

* Help each other get into good positions.

* Perform 6 x 10sec holds each.

* One person does all 6 efforts first, then they switch.

* Rest 5-10sec between each effort.

Watch how to here: and remember to wear underwear 🙂

https://www.youtube.com/watch?v=08El9A8rRLw

Light Saber

CrossFit Hakkapeliitta – CrossFit

Metcon (Time)

RXD

3 Rounds

21 Wall Ball (20/14lbs)

15 Ring Dips

9 DB Thrusters (55/35lbs)

FITNESS

3 Rounds

21 Wall Ball

15 Box Dips

9 DB Thrusters

Workout Brief

WOD Goal

The pressing in this one will feel redundant after the first round. Meaning, movements that usually don’t feel too hard, when done with other similar movements will feel strangely difficult.

Extra Credit

30sec each person on Partner Wall Stretch

2 Rounds each

Clone Trooper

CrossFit Hakkapeliitta – CrossFit

Front Rack Walk (work up to heaviest)

Wall to Wall (one length of gym) from wall rig to rowers.

Today we’ll do 2 lengths or there and back. You’ll end where you started.

Set a cone even with the big support beam. That is your turn around.
Rx’d use barbell

Fitness use dumbells

Metcon (Time)

RX’d

3 Rounds

25m Front Rack Walk at 60%

25 Pullups

Rest 2min

Fitness

3 Rounds

25m DB Front Rack Walk

20 Ring Rows

Rest 2min

Workout Brief

It’s Friday the 13th!!! Be safe out there. ?

This one will be a little tricky logistically to set up. We’ll go from the wall rig to the other side of the gym by the rowers and back (2 lengths). Turn around even with the big support beam. Be careful not to hit people and things with the end of the barbell.

For Part 2, we will create a loop around the main rig which will eliminate people crashing into each other. Take the barbell from the ground for this part. The built in rest will allow people to be This is an awkward movement. We like it because it allows people to get under a load that they may not be able to Squat, Clean or Jerk with and spend some time moving with it. This is the goal. You will find that some people can’t do this because they haven’t done it before and the stability that is required through to walk with the weight might be really hard for them. An interesting test for your athletes.

For Part 2, take roughly 60-70% of your final load of the Walk and use this. It should feel significantly lighter and you should be able to clean it up no problem. If you can’t Clean it, then go lighter. Scale the Pullups to a version that you can get at least 5-8 reps unbroken with. Today, you can use bands if needed. 🙂

Ideally, each round should take no longer than 2-3min, not including the Rest.

Fitness: Use a challenging set of Dumbbells. Rather than maxing out in Part 1, you can perform 5 rounds at a heavy weight. Or, change it to 10 to try get a similar stimulus out of it.

For Part 2, use the same weight as Part 1 if you like. You should be able to Clean it. The Ring Rows should be hard enough that you will need to break them into 2 sets each round working while others are resting.

Extra Credit

Spend 1min in Weighted Wall Facing Stretch x 2 rounds per person.

https://www.youtube.com/watch?v=oKuFQgv8t6o (the kid is so cute)

obi wan kenobi

CrossFit Hakkapeliitta – CrossFit

Metcon (AMRAP – Reps)

RXD

5min Deadlifts (315/225lbs)

4min Muscle Ups

3min Deadlifts (315/225lbs)

2min Handstand Pushups

1min Deadlifts (315/225lbs)

FITNESS

5min Deadlifts

4min Box Muscle Ups

3min Deadlifts

2min Pike Pushups

1min Deadlifts
Score = Total Reps performed. You could either keep a running total, or write down your reps for each timeframe and then add them up at the end.

Post Workout

A lot of Deadlifting today. 9min to be exact. We love the Gymnastics/Weightlifting Push/Pull combo of this Workout, just make sure you are warm and good to go before you start.

Today is a great opportunity for people to practise getting some Muscle Up volume under their belt. The intensity might go down for the 4min, but that is ok today.

Rxd: The goal is that the Deadlifts are heavy enough that people won’t be able to ‘rep’ them out. They will most likely be restricted to triples or doubles each time they pick it up. No one will be breathing that heavy during the Workout during the Deadlifts, but they will need to stay really focused to keep their body from moving out of position in the Deadlifts. 5min will go by really quickly, especially if people are taking big breaks between their efforts. Have your athletes aim for around 6 reps per minute, then probably around 4 or less in the later minutes.

People who are proficient (Rx+) in the Muscle Ups, should aim for 7+ Muscle Ups in a minute. For most athletes, aim to get at least 3 per minute. Scale the movement to Box Muscle Ups or Jumping Bar Muscle Ups. Whatever version you do, make sure you have to work for your reps.

It is only 2min of Handstand Pushups. Use a modification that you can stay moving for the majority of the 2min. Over 15 per minute would be a good goal.

Fitness: To avoid performing too many Deadlifts, we suggest to choose a number, and perform an EMOM during the 5 and 3min Deadlift portion. For example, for the 5min set, it would be: 10 Deadlifts EMOM. Then do the same for the 3min. Choose a weight you can do a set of 10 in two sets.

Anakin

CrossFit Hakkapeliitta – CrossFit

Metcon (Time)

RXD

100 Back Squats (115/75lbs)

Every minute perform 20 Double Unders

FITNESS

8 Rounds

10 Back Squats

30 Fast Feet Jumps
Rx+

(135/95lbs)

30 Dubs

Welcome Back

CrossFit Hakkapeliitta – ROTC

Front Squat (5-5-5-5-5)

Metcon (Time)

5 Rounds:

10 Box Jumps 24/20

10 Burpees

20 Lunge Steps
*Stand up all the way on lunges.

Workout Brief

Coaches please follow workout prep from January 4th. The main difference is that you’ll have to move quicker to have time for the metcon. Try to give at least 10min for the metcon.

Nikto Guard

CrossFit Hakkapeliitta – CrossFit

Clean and Jerk (5-5)

Clean and Jerk (3-3)

Clean and Jerk (10-10)

Workout Brief

For the sets of 3-3-5-5: These do not need to be done touch-and-go. People can drop the weight after each rep and reset. But they shouldn’t take longer than 3-5sec to reset and go again. Otherwise, the set will not count. For the last set of 10, these DO need to be done touch and go. If they put the bar down, the set doesn’t count.

The Cleans need to be done with a full Squat. The Jerks can be either Push or Split.

People should leave feeling physically and neurologically tired ( feels like fatigue. Not sweaty workout tired, but like a heavy body feeling).

Everyone is lifting the same rep scheme today with the intention of going heavy, as long as their technique will allow it. Use the Prep part to get to your heavy starting weight for their first set of three. It should be like they are going for a 3 rep max on the first set. Then, try repeat it again. It is ok to fail, just take some weight off and try again. Same goes for the 5 rep sets. You will need to take the load down a bit, but it should still be a struggle for 5. Repeat.

The last set of 10 will be hard for most people to figure out what to use. You most likely haven’t gone for a 10 Rep Max before. We suggest using roughly around 70-75% of the 5 Rep you just lifted. This is a guideline, your coach can help with your decision. The Squat Clean is what will be the limiting factor for this.

Fitness: If you are proficient with the Power Clean, use that today so you can focus on getting under some load. Otherwise, you can do a Power Clean + Front Squat. This will be athlete dependent. Stick with the Push Jerk today. Also, you can break the set of 10 up as needed.

Extra Credit

50 V-Ups — QUICK SCALE: Bend Knees as needed for V-Ups.

* Every time you break/pause, perform a 15sec Plank Hold.

* If you don’t break, perform a Max Plank Hold on completion of the V-Ups.

Warm Down

Alternate — 1min Frog Stretch + 1min Under Thoracic Stretch (30sec each side) x 2 rounds.

https://www.youtube.com/watch?time_continue=1&v=719TK9Wb0iA

https://warmupandworkout.com/my-account/current-month/gyms/

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.