1/25/17

CrossFit Hakkapeliitta – ROTC

Strict Pull-Ups (2x max)

Metcon (AMRAP – Rounds and Reps)

FITNESS

7 Hang Power Cleans

14 Situps

28 Wall Balls

AMRAP 20min

Kronwal

CrossFit Hakkapeliitta – CrossFit

Metcon (AMRAP – Rounds and Reps)

RXD

7 Hang Power Cleans (135/95lbs)

14 medball Situps

28 Wall Balls (20/14lbs)

AMRAP 20min

FITNESS

7 Hang Power Cleans

14 Situps

28 Wall Balls

AMRAP 20min

Workout Brief

Rxd: The load for the Hang Power Clean is moderately heavy. The first few rounds (3-4) should feel pretty good, so you should have no trouble doing them unbroken. After this, it might start to feel heavy and some people may need to break them up. That is ok. Challenge the weight today. Less rounds vs going Rxd is a good goal for some.

For those who have no problem with the load, make the goal to do all the movements unbroken for as many rounds as possible. 3-4 rounds of unbroken Wall Balls would probably be the max amount the majority of people can do. These will definitely be the limiting factor. Scale the load as needed. If you don’t think they can do sets of 10 with the ball weight, then scale down.

Top athletes should aim for around over 5 rounds. Everyone else, over 4 rounds is a good goal. That is a round roughly every 5min, which is definitely achievable for most people. If not, then you didn’t scale enough.

Fitness: Choose a load that you are confident with for 7 reps. A little more load than the empty barbell would be a good goal. For the Situps, it is up to you whether you want to use Abmats and anchor your feet. For today, find a target on the wall you can always hit. It might be lower than 10/9 ft, that is ok. First, scale the load right down, then scale the target height.

Extra Credit

Accumulate 2-3min in a Back Bridge .

https://www.youtube.com/watch?time_continue=3&v=08El9A8rRLw

Oh Sugar Sugar…

CrossFit Hakkapeliitta – CrossFit

Metcon (AMRAP – Rounds and Reps)

RXD

6 Toes to Bar

8 KB Swings (53/35kgs)

EMOM 10min

FITNESS

6 Lying Toes to Bar

8 KB Swings

EMOM 10min

Rx + KB Snatches
As many rounds and reps as possible in 10min

Quick Blaster today. Use the Warmup time to practise some gymnastics skills, get the shoulders warm and prep for the Workout.

Workout Brief

Rx + can sub kb snatches for kb swings. Perform them how you like. All 6 on one side, alternating etc. You should be able to average at least 1 round per minute, if not a little more, so the goal should be 10+ rounds.

Rxd: The goal is unbroken Toes to Bar and Swings. Challenge yourself to a round per minute. For the majority athletes, challenge yourself to over 6 rounds. Scale the KB load as needed.

If you haven’t already, try this scaling option for Toes to Bar.

Otherwise scale to Hanging Leg lifts (with a clear standard) or Lying Toes to Bar.

Farmer’s Carry (4 lengths)

Double Arm 4 Lengths at 100% of your 100m max 1 Arm Farmers Carry

Bam Bam

CrossFit Hakkapeliitta – CrossFit

Metcon (Time)

RXD

2 Rounds with a partner

80 Double Unders

40 OH Squat (115/75lbs)

80 Slam Ball (20/10lbs)

40 OH Squat

80 Double Unders

FITNESS

2 Rounds with a partner

80 Single Unders

30 OH Squat

60 Slam Ball

30 OH Squat

80 Double Unders
If a slamball is not available substitute

DB Slams https://www.youtube.com/watch?v=TD533_RgwQU

*please do not slam medicine balls

DB Press (3 x 10 at 100% of 10 rep max)

Double arm – using DB’s or KB’s

Warm-up

Jami Squat Drill:

https://www.youtube.com/watch?v=w1INmNT3_2I

The Force

CrossFit Hakkapeliitta – CrossFit

Metcon (Time)

RXD

21-15-9

Burpee

DB Step Ups (45/25lbs)

6 Lengths DB Farmers Carry

FITNESS

21-15-9

Burpee

Step Ups

6 Lengths DB Farmers Carry

Workout Brief

Rxd: It should be a relatively quick Workout. Top Performers will go around 10min and the majority a little over that. Nothing should be too heavy that they will be limited by weight. Burpees should be done fast, Step Ups should be consistent and the Farmers Carry might feel a little hard after holding the Dumbbells for the Step Ups, but it’s only 6 lengths, so most people will be able to hang on for that period.

Fitness: We eliminated the load for the Step Ups. Use a 20” Box if possible. The load for the Farmers Carry should be heavy enough for them to notice it, but they should still be able to walk the full 200m without putting it down. We didn’t adjust the rep scheme, but you could always decrease the first round to 18 if you wanted.

Jordy Nelson

CrossFit Hakkapeliitta – CrossFit

Jordy Nelson (AMRAP – Reps)

RXD

Tabata Assault Bike

Tabata Power Clean (95/65lbs)

Tabata Assault Bike

Tabata SDHP (95/65lbs)

FITNESS

Tabata Assault Bike

Tabata Power Clean

Tabata Assault Bike

Tabata SDHP
The total score is total reps for everything. Add Cals + Reps + Cals + Reps to get total score.

BUT, for every Calorie you score less on in your second round of Assault Bike, take that amount off of your first round of Assault Bike total Calorie score. So, if I got a total of 200 Calories in my first round of Assault Bike Tabata and 180 Calories in my second round, my new score for my first round would be 180 as well.

Nothing happens if you get more reps on the second round. ? you just get more points.

1 Arm Overhead Carry (3 x 3 gym lengths)

https://vimeo.com/163744654
3 x 3 gym lengths each arm @ 100% of max

Rest 1minute between arms

Workout Brief

The Assault Bike has the potential to really destroy everyone in this Workout! During the Warmup, when you have 1min of Assault Bike, if you are not aware of how many Calories you can accumulate in a 20sec period, make note of it there. Depending on how hard you were going (guessing not THAT hard, since it is the Warmup), you are going to want to try hold this for their Tabata rounds. If you go out with an all out sprint, you will really suffer for the rest of the Workout. The amount of Calories people can hold varies so much across the board so we won’t mention anything about what you should be aiming for. It is more about effort with the Assault Bike. To keep it spinning well, you need to put in a good amount of effort, otherwise it feels like you are pushing against mud!

The Cleans and SDHP’s are intended to be light. Most people should be able to hold on to their Barbell for the full 20sec every interval. If you do put it down, it isn’t because of the load — it’s because you can’t get enough air into your lungs! Aim for around 7+ reps per 20sec for both movements. Scale as needed.

Fitness: Use an empty Barbell for the Barbell movements. This should be light enough for you to move consistently through each interval. What is great about Tabata is that the athlete dictates how much work they do, so if you start fatiguing, you just do less work. It is a built in intensity modifier.

“I have a dream”

CrossFit Hakkapeliitta – CrossFit

Metcon (AMRAP – Reps)

RXD

5 Rounds

Max set Bench Press at 60-70% 1RM

Rest 1min

Max set Weighted Hip Extensions

Rest 2min

FITNESS

5 Rounds

10 Bench Press

Rest 1min

15 Banded Good Mornings

Rest 2min
Total Reps. Add all Bench Press reps and Hip Extension reps for each round together to get one score.

Warm-up

(10-15min) Bulletproof Shoulders Session #9

PVC Pass Through: 5 each position (take 3 steps of bringing hands closer together)

Double KB Overhead Hold: 30sec at light weight (Use DB’s if you don’t have enough KB’s)

2 arm Farmers Carry: 60m at light weight

5 T-Push Up (Pushup + Twist Body into a T position)

4 Rounds

Workout Brief

The Max sets are for reps. Perform a Max set of Bench Press — as many reps as you can do without putting the bar down, then, rest for 1min and perform a Max set of Weighted Hip Extensions — as many reps as you can do without pausing at the bottom for longer than 3sec.

For most people, a 45lb plate will be enough of a challenge. These will be performed much slower than a regular Hip Extension, but the mindset is still the same, speed and power out the bottom. The load will just slow them down a little.

The goal for everyone is to use the same loading across all 5 rounds and aim to hit very similar numbers across the rounds. If they start dropping off over more than 5 reps from their first set, take the weight down. If they start getting more than 5 reps than their first set, add some more weight!

Rxd: Most people won’t know there 1RM Bench Press. That is ok. Use the Warmup to work up to a load that feels heavy for 6+ reps but you think you can get over 10 reps with.

For the Weighted Hip Extensions, 10 reps is also the goal. Make sure you are still performing the movement well especially if using load. Some people might need as little as 10lbs to make the movement more difficult.

Fitness: We have set a rep scheme for you. This will be a good dose for most. Use a load for the Bench Press that is challenging for 10 reps. Really challenge yourself! Spot eachother so if you don’t feel like you can get 10 each round, that is fine, at least you tried; better to do this than not get any stimulus from the workout.

Lando Calrissian

CrossFit Hakkapeliitta – CrossFit

Metcon (AMRAP – Rounds and Reps)

RXD

12 Inverted Ring Row

24 Walking Lunges

AMRAP 10min

As soon as the 10min is up, go straight into:

Accumulate 4min Ring Hold at bottom of Row position

FITNESS

12 Ring Row

18 Walking Lunges

AMRAP 10min

As soon as the 10min is up, go straight into:

3min Ring Hold at bottom of Row position

1 Arm High Pull (8-8-8)

1 Arm High Pull : 3 x 8 each arm @ mod-heavy load (the last set of 8 reps should be really challenging)

* Use the same load they you last week for Session #3

45sec between arms

Handstand Holds (Wall Facing Handstand Hold: )

HS Holds
Accumulate 75sec

* Scale to regular Handstand Hold, or Walking Feet up the Wall. If those aren’t possible, hold a Plank.

CrossFit Total

CrossFit Hakkapeliitta – ROTC

The CrossFit Total (Total Weight)

The total of your best three lifts for the Squat, Deadlift and Press (Add them all together).

Workout Brief

CrossFit Total day!

The goal is to lift as heavy as possible in the timeframe given for each lift. ? If you don’t get your true 1RM for each lift, remember that it is the Total and not a single movement testing day. It is all about what you can do with the three lifts combined in the time given. So adjust your mindset accordingly.

Fitness athletes: We would love for your to give it a crack. However, if you are really new or just uncertain, performing the Total probably isn’t of any value to you. Rather, work up to a heavy 3 or 5 rep for each lift, working technique and time under tension.

Getting the Total done in 1 hour has always been really challenging for Coaches. We’ll be very directive in time management.

The way we’ll do this is to perform the Back Squat first, then to Super Set the Deadlift with the Press. So, go back and forth with those attempts to save time.

We will give you three attempts to get your lifts. That way, you are serious about each of those lifts and don’t absentmindedly work up to a heavy weight for a lot of sets, then run out of time. If you fail any of those lifts, it counts as a lift and they don’t get re-dos. That is the true CrossFit Total method.

From the CrossFit Journal: “The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.” To use this method, your athletes NEED to know what they can get for a heavy set of three. For those who don’t know, they will have a chance to get a rough idea during the Prep part of the Workout.

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.