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.

Rose Bowl

CrossFit Hakkapeliitta – CrossFit

Metcon (Weight)

RXD

EMOM for 0-4min Perform

8 T2B + 8 Hang Power Snatch (65/45lbs)

EMOM for 4-8min Perform

8 Hang Power Snatch + 20 Lateral Over the Bar Jumps

EMOM for 8-12min Perform

20 Lateral Over the Bar Jumps + 8 Toes to Bar

FITNESS

EMOM for 0-4min Perform

8 Lying T2B + 8 Hang Power Snatch

EMOM for 4-8min Perform

8 Hang Power Snatch + 16 Lateral Plate Jumps

EMOM for 8-12min Perform

16 Lateral Plate Jumps + 8 Lying Toes to Bar
Score load only. If you modify reps, have them record that too.

Extra Credit

Accumulate 3min in a Handstand Hold.

Workout Brief

The Workout is 12min of work with the couplet changing every 4min. So, for minute 0, 1, 2 and 3 they perform 8 T2B and 8 Hang Power Snatch (within each of those minutes). Then for minutes 4, 5, 6 and 7 they perform 8 Hang Power Snatch + 20 Lateral Over the Bar Jumps (within each of those minutes) and so on until you have been working for 12min.

* Remember, minute 1 = 0-1min. Sometimes it can seem a bit confusing the way it is written.

There is no rest between change of movements. You perform something every minute out of the 12min.

Rxd: These numbers will also get a little hard for people to hold. Make sure you are making quick transitions so you don’t lose too much time there. Scale load first, although most people will be able to do all 8 unbroken with this load. Scale Toes to Bar reps second. 6 at the least. Each set should be able to be done unbroken, or at the least done with very minimal rest between reps. If people still think they will have an issue with getting it all done, have them scale the movement to 10 Knee Raises with hands on Matador/Dip Bar or Lying Toes to Bar instead.

The Lateral Jumps shouldn’t cause too much problem, so try to perform these as Rxd. You should have roughly 10sec Rest on the completion of your tasks each minute. Use the Workout Prep to get a feel for whether this is possible or not.

Fitness: We have prescribed Lying Toes to Bar, but if you think these might take up too much time to transition into, you can perform V-Ups instead. Or even regular Situps. An empty Barbell will be enough load. Make sure you can always perform the 8 reps of Snatches unbroken. If jumping over a Barbell is too much, use a plate you can safely jump laterally on/off. Or scale further to forward facing jumps.

Making the most of your time at CrossFit Hakkapeliitta.

Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Hakkapeliitta initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.

HOW TO MAKE THE MOST OF YOUR TIME AT CROSSFIT HAKKAPELIITTA:

SET A TRAINING SCHEDULE

While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.

TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS

If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.

COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE)

Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially

ASK FOR HELP

It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.

ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)

Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.

SLEEP MORE

We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.

PRACTICE MOBILITY AT HOME

Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.