C3PO

affiliate • January 5, 2017

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)

The post C3PO appeared first on CrossFit Hakkapeliitta.

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