CrossFit Hakkapeliitta – CrossFit
Metcon (Time)
RXD
Max 1km Row
Rest 3min
Max Set Front Squat @ (115/75lbs)
Rest 3min
Max 500m Row
Rest 2min
Max Set Front Squat @ (115/75lbs)
Rest 2min
Max 250m Row
Rest 1min
Max Set Front Squat @ (115/75lbs)
* Without putting BB down.
FITNESS
Max 750m Row
Rest 3min
20 Front Squat @ (45/35lbs)
Rest 3min
Max 500m Row
Rest 2min
20 Front Squat @ (45/35lbs)
Rest 2min
Max 250m Row
Rest 1min
20 Front Squat @ (45/35lbs)
Scoring Total time – total reps.
* Take total time and subtract total reps (add all reps from 3 rounds of Squats)
* Include the rest time in total time.
Workout Brief
What the word ‘Max’ means in today’s workout: For the Row, it means as fast as possible; and for the Front Squats, as many reps in one set as possible, without putting the bar down.
Rxd: Allow between 20-25min for this workout. The actual time working out is roughly half of this, the other half is resting, so when you are on the clock, make sure you are working hard.
The load is written so that at least 20+ reps in the first set will be achievable for Beyond Rxd people. For Rxd, aim for the same with the lighter load. Scale this as needed.
Be consistent across the three efforts and then make today’s focus the Front Squats.
Fitness: We have put a set number of 20 reps in there to take the guess work out for them. Ideally, these 20 reps should be unbroken, but it’s ok if you can’t make it. Scale the load and reps as needed. Aim to keep the rowing distances the same.