On the Prowl

CrossFit Hakkapeliitta – CrossFit

Metcon (AMRAP – Rounds and Reps)


In teams of two:

50 Air Squats

50m prowler push (mod)

5min amrap

40 Wall Ball

50m prowler push

5min amrap

Workout Brief

How the workout works is, one person starts on the air squats, then as soon as they are done, they move on to the prowler push and the other person can get started on the air squats and so on. They perform 6min of the first couplet, before moving on to the next one. Only one person can be performing each movement at a time, so if person 2 catches person 1, they need to wait until they are done before starting on that movement.

There is no rest between the first and second couplet.


Prowler and Wall Ball: Scale load and height as needed for wall ball and load for prowler. Scale reps too if you think some athletes will take too long to get through one round.

Warm Down

Partner stretches (1min per stretch per person):

loaded wall stretch

partner hamstring roll out – use a barbell or heavy roller for this

Spice is Nice

CrossFit Hakkapeliitta – CrossFit

Metcon (Time)



Push press (115/75lbs)

Hang DB Snatch (alt) (50/35lbs)

25 Doube Unders (each round)



Push press

Hang DB Snatch (alt)

30 Single Unders

Workout Brief

A spicy little push/pull/monostructural workout today. Load for the push press is moderate and load for the snatch is light to moderate. We are looking for a time frame of 10min or below.

We have included some shoulder stability work in before the workout as part of the warmup.

For the hang DB snatch, it is done with one dumbbell and they need to alternate arms each rep. It is a power snatch. They perform the total amount of reps prescribed PER arm, which means they will be doing double the amount of reps per set.

Rxd: The load for both the push press and snatch should be manageable for top athletes to perform the sets unbroken for. We have capped it at 15min, but that is a little long for this workout volume, so ideally you won’t need to use all that time.

Fitness: Keep things light today and keep moving through the whole workout. Today, we would rather see you finish it really fast with ZERO rest, than going a little slower with more load.


Push press and hang DB snatch: Scale load as needed

Double unders: Scale to attempts (if they attempt a rep and fail, it still counts as a rep). Then, scale to 50 single unders per round.


Here is an oldie but goodie article on the dumbbell snatch for you to check out


June Bug

CrossFit Hakkapeliitta – CrossFit

Metcon (Time)


10 Lateral step up and over (35/25lb) (24/20″)

10 toes to bar

1 round

8 Lateral step up and over

8 toes to bar

2 rounds

6 Lateral step up and over

6 toes to bar

3 rounds

4 Lateral step up and over (50/35lb) (30/24″)

4 toes to bar

4 rounds


10 step up and over

10 lying wall toes to bar

1 round

8 step up and over

8 lying wall toes to bar

2 rounds

6 step up and over

6 lying wall toes to bar

3 roundsaq


Here is a great video on some simple tips on how to make the kip more efficient


Workout Brief

We don’t do a lot of lateral movement in CrossFit, so, occasionally we like to program something that is going to challenge this plane of movement. We wanted to keep the load light given yesterday was a relatively heavy front squat, and the reps and rounds low to keep people moving through at a consistent fast pace.

There is no rest between the change of reps/rounds. There is a lot to remember, follow the whiteboard.

The lateral step ups are done with the body facing sideways to the box and stepping up one foot at a time, then, stepping across and down the other side, also in a lateral fashion. This is one rep. Make sure they open their hips at the top of the box.

WOD Goal

Rxd: The goal time today should be around 10-15min. The limiting factor today will be the time those step ups take. Given the movement , it is the nature of the movement to not really be able to be done quick.

Both the step ups and toes to bar should be able to be done unbroken for top athletes. For those who are on the cusp of being able to string toes to bars together, you might be doing them in sets of 1 or 2. That is ok, the volume is pretty low so this is a good opportunity to try doing them all. Make sure you aren’t resting too much between reps, the intensity should remain high.

Fitness: We have modified the lateral step ups to regular step ups. Use a low box or some stacked plates to reach the desired height for the step ups.

We have added a new modification for the toes to bar for these athletes today. We like it because it requires a little less midline activation than the lying toes to bar. The legs are fixed rather than the upper body being fixed.

Make sure you touch your toes or as high as you can reach each rep. If hamstring flexibility is an issue, have bring your butt away from the wall a little.


Lateral step up and over: Scale load first, then scale height of the box. If the lateral aspect of the movement is too difficult for some people and you don’t feel safe, modify it to forward facing stepping up and over. This is the last option, after load and height of box have been decreased.

Toes to bar: Either scale to this banded toes to bar version = https://www.instagram.com/p/BNsKeqijThq/?hl=en

Or if logistically that won’t work, scale to a lying toes to bar https://www.youtube.com/watch?time_continue=52&v=FuSpWa85MM8

Warm Down

Alternate for 30sec-1min on each stretch:

Quad stretch + Supine pigeon stretch

1-2 Rounds



Fitness Test #9

CrossFit Hakkapeliitta – CrossFit

Pain Optional (AMRAP – Reps)


EMOM 12min

3 Front Squat (185/125lbs)

AMRAP Ring Dip for the remaining minute


EMOM 12min

5 Front Squat (95/65lbs)

AMRAP 20-inch Box Pushup for the remaining minute

Workout Brief

We saved the best for last. ? This is one of the ‘tougher’ Benchmark Workouts. It is designed to test an athlete’s ability to lift a heavy load for multiple reps followed by performing multiple reps of a highly skilled gymnastics movement. The scaled versions all have a similar focus.

The front squat needs to be taken from the ground. You may not squat clean the first one.

Fitness: The load and/or ring dips may still be quite challenging for some athletes to achieve. If they need to modify it further somehow because they are between scalings, that is fine; this benchmark would just not be used in their overall chart.

Another option, if you are in between scalings, is to go to the scaling below and get a really kick-ass score, so that next time you can either have something to repeat, or you can go up a scale.

The ring dips are done without bands, ideally.

For the box pushups, use a 20″ box for people to place their hands on. This provides a good standard across the board, so we know everyone is performing the same scale. If you need to go higher, that is totally fine, make sure they make a record of what scaling they did so they can either repeat it next time or go up in their modification.

Wood Ticks

CrossFit Hakkapeliitta – CrossFit

Deadlift (3-3-3-3-3-3)

Hold at top.

1 rep every 30 seconds.

Rx and Fitness both do 3 reps.

Add weight each set if you can.

Rx: Metcon (Time)

2 Rounds

10 Deadlifts (275/185lbs)

20 Handstand Push-ups

Fit: Metcon (Time)

2 Rounds

10 Deadlifts

20 Push-ups

Workout Brief

We have included something a little different with the lifting portion of today’s workout (Part 1). Instead of relying on the heavy deadlift, we want to add another stimulus, a grip stimulus to be exact. So for each set, you will hold the barbell at the top position for a little longer.

So, how it works is: perform a rep every 30sec, and the ‘rest’ is holding the barbell in the top position until the next rep after 30sec. So for 3 reps it would take 1min30sec to complete the set, rep 1 at 0sec, rep 2 at 30sec, rep 3 at 1min, then complete the set at 1min30sec. For the sets of 2, it will take 1min and for the set of 1, 30sec.

Ideally, you shouldn’t let go of the barbell.

For Part 2, we have taken a piece of the Age Group Online Qualifier Workout 4. The full workout contained front squats but we have our final fitness testing on Wednesday that includes a lot of front squatting so we didn’t want it to clash with that. This version is still awesome and it will be a quick little finisher.

WOD Goal

WOD Goal

Part 1: The goal for these lifts is to go as heavy as possible while maintaining the ability to perform the reps AND hold onto the bar throughout the given timeframe. The limit for these may not be their ability to lift the load, but their ability to hold onto it, their grip. But the stimulus should still feel heavy — roughly 90% of their 3rep max.

Start heavy and aim to add load each round. The grip stimulus doesn’t get too much harder with more load, it just sucks from the start, even with no load!

Perform a set every 4min to keep everyone together and lifting at the same time.

Part 2: Top performers will do this workout sub 3min and unbroken. Most athletes should aim for sub 5min. The load should be pretty heavy so that most people will need to break it up a few times. The same goes for the HSPU stimulus. The deficit will sneak up on most people and they might end up only doing a few reps at a time before needing to break.

We won’t spend much time going over the HSPU, so start on your scaling options and go right to it during prep time. We give deficit pushups as an option. This might be a great movement for some of athletes who aren’t challenged by a box pike HSPU but are not able to perform kipping HSPUs just yet. Keep in mind some of you will be performing a lot of pushups in your last fitness test on tomorrow, so you may want to avoid pushups today. If you did Murph you’re probably cooked on push-ups too. It’s ok to rest and opt out today.


CrossFit Hakkapeliitta – CrossFit

Rx: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Fit: Half Murph (Time)

800m Run

50 Pullups

100 Pushups

150 Squats

800m Run

Running Warm Up (No Measure)


Leg swings (10 right leg front to back, left, right side, left side)

Ankle rotations (10 right & left ankle, clockwise and counter clockwise)

Knee touches (3x 3-5sec each leg) into wall (toe 4+ inches from wall) to warm achilles.


Side high knee karaoke drill (10m on each side)

Alternating forward walkover “the hurdle” drill: high knee angled out and lift up & over imaginary hurdle (10m)

Walking while pulling knee to chest (while standing tall)

Walking pulling inner ankle up to chest (“Figure 4″)

DRILLS (1x 10m w/ 10m walk between efforts)

Walking lunges with pelvic tilt (hip flexor stretch)

Walking lunges with torso twist towards side of extended knee

Woodpecker (stand on 1 leg, bend at waist, touch ground w/ 2 hands, while the other pivots up and back to 90deg position from the ground)

Toe touches: Marching opposite hand to toe touches

High knees

Butt kicks (knee pointed to ground)

Straight legs (prime time)

Fast stutter steps with quick arms while driving elbows down & back

Crouching side step shuffle (out 20m & back 20m)

Side step jumping jacks with arms moving overhead (out 20m & back 20m)

Shoulder Warm Up Complex 1 (No Measure)


Pepto Bismol

CrossFit Hakkapeliitta – CrossFit

Metcon (AMRAP – Rounds and Reps)


AMRAP 25min

Run 400m

10 GHD Situp

12 Pistols

20 DB Walking Lunge (50/35lbs)


AMRAP 25min

Run 400m

10 Situp

12 Bulgarian Lunge

20 DB Walking Lunge
*Proceed with caution on GHD Sit-ups. If you not done them before or recently ruduce reps to more than 20. See how your body responds after.

Workout Brief

Last Saturday of the month, which means time for a grind it out type of workout! We are laying off the upper body today after the last few workouts, so this one involves a bit of hinging and squatting. The only load is a moderate set of dumbbells, and these are held at the side in a farmer’s carry position.

If you are doing Murph on Monday (hopefully you are) you might want to sandbag it a little today and not go all out.

Be careful on GHD situps. If you are new to them or have not done them in a while cap them at 20 and see how you feel after. They are a movement than can cause damage and you need to be cautious.

Go hard on the Run!


Pistols: Scale to either a box pistol (find a box height that you can squat out of without too much challenge) or to a Bulgarian lunge.

GHD situps: Scale the ROM first to parallel or just below, then scale to a v-up.

DB walking lunges: Scale the load.

Fitness: Use abmats for the situps and for the Bulgarian lunges, perform 6 on each leg (not alternating). If you are concerned with the safety of them putting a leg on the bench, they can modify to split lunges instead. We wanted to isolate the single leg action as much as possible to mimic the pistol stimulus and to try to avoid doubling up on the walking lunge movement as much as possible. Use light dumbbells or none at all for the lunges.

Fitness Test 8

CrossFit Hakkapeliitta – CrossFit

Rx: Chest-To-Bar Pull-ups (max without coming off bar)

Fit: Pull-ups (max without coming off bar)

Jerk Snatcher (Time)

20 Clean and Jerk

20 Snatch 95/65lbs

Workout Brief

We probably don’t need to preach to you why we use the pullup as a fitness marker, but… It is one of the most commonly used gymnastics movements in CrossFit because of it’s huge ability to build pulling strength and power, making it a great single modality test tool to use when collecting data.

‘The Jerk Snatcher’ is awesome for those who love to have their hands on a barbell! Cycling a barbell at a moderate load for a short duration is a simple test in stamina, strength, speed and coordination, just to name a few. We think this workout alone is a brilliant test of general fitness, and we hope you see improvements from last time (if your athletes are repeating!)


Beyond Rxd: Pullup — To get the maximum test score, they need to get over 30/20 chest to bar pullups.

Rxd: Pullup — You don’t need to perform both the tests. If you know for sure you have the required amount of kipping pullups, aim for the chest to bar pullup score. If you don’t know, then try to get both. It’s really up to how you want to do it.

Fitness: Pullup — Some people might not even be able to achieve the first level in this category. Try a version of it anyway so they have a score for next time.

‘Jerk Snatcher’ — Everyone: Top Performers should be able to get at least the first 10+ reps unbroken, if not more; choose a level where you can achieve this. A smooth, consistent pace will be the best way to attack this for most people. Pick a rep scheme that will be mildly uncomfortable with maintaining. Some of the top athletes will be able to go quicker and maintain bigger sets than most.

lawn mower

CrossFit Hakkapeliitta – CrossFit

Metcon (Calories)


Min 1: 40 Air Squats

Min 2: 15 Burpee

Min 3: Max Cals Assault Bike

Min 4: Rest

4 Rounds


Min 1: 20 Air Squats

Min 2: 10 Burpee

Min 3: Max Cals Assault Bike

Min 4: Rest

4 Rounds
Max calories on assault bike

* Add all 4 rounds to make one score

Workout Brief

Today is about moving fast and breathing hard. The volume is pretty high for a relatively short space of time. The numbers for all the categories might even be too high for some people. That is the point, we want them to be kind of ridiculous, but people try them anyway! Everyone will surprise themselves. We included the minute rest because those numbers might not be able to be achieved without it. The rest will give people time to catch their breath and get ready to go again. The third round will be the most challenging since they know they have one more round after that!

The max calories on the assault bike are going to feel very spicy, which is why we put it right before their rest period, so at least they have that to look forward to. ?

The numbers will be pretty aggressive for some people. If you start to fail, you can adjust the numbers. So, for today, rather than scaling from the start, everyone aim for something a little out of their reach and only adjust if they start failing. People will surprise themselves. It won’t feel too great, but we think a lot of people will end up hitting the numbers.

There is no pacing, if done at high intensity, there may be a few seconds rest at the end of each movement to take a quick breath before going again. The transition onto the assault bike will need to be done quickly so they can accumulate as many calories as possible.

Jacobs Ladder

CrossFit Hakkapeliitta – CrossFit

Metcon (AMRAP – Rounds and Reps)


AMRAP 12min

1 Strict Pullup

1 Strict HSPU

Add 1 rep each round


AMRAP 12min

1 Inverted Bar Pullup

1 Pike Pushup

Add 1 rep each round
* All reps count, even if they don’t complete a round.

* So, if they complete ALL rounds of 5 + 6 pullups (5 pullups + 5 HSPU + 6 pullups), their score would be 5 rounds + 6 reps.

Workout Brief

For the majority of people, today is not about getting really sweaty and breathing hard, as most will slow down long before that happens due to their lack of muscular endurance. That said, there will be some athletes who can keep moving consistently for 12min, and they will be pushed by both muscular and cardiovascular endurance.

The focus of the workout is to improve strength endurance in both these gymnastics movements, which is why we want to dedicate the whole workout to strict upper body gymnastics. The legs have received a pretty good dosing over the last few weeks. We like using ladders for these skilled movements because it gives people who are on the cusp of doing them a good low volume starting point while they are fresh.

The workout starts with 1 rep of each movement, and then you add 1 rep for each movement for the next round. For example:

Rnd 1 = 1 Pullup + 1 HSPU

Rnd 2 = 2 Pullup + 2 HSPU

Rnd 3 = 3 Pullup + 3 HSPU and so on until 12min ends.




Strict pullup: Use a light-med band, perform jumping to slow negatives, OR perform a really challenging strict inverted bar pullup.

HSPU: Box pike pushups or pike pushups.

Warm Down

Spend 5min on the assault bike or rower cooling and loosening out the arms with some light resistance, then if time permits, repeat 1 or 2 of the partner mobility drills from the warmup.