corn sweetener

CrossFit Hakkapeliitta – CrossFit

Metcon (AMRAP – Rounds and Reps)


AMRAP 14min

7 Muscle-Ups

50 Wall-Ball Shots

100 Double-Unders


AMRAP 14min

7 False Grip Ring Rows

40 Wall-Ball Shots

100 Single Unders

Workout Brief

Rxd: If people are between being able to do 1 or 2 muscle ups, vs. doing 7+ in a one set, you could scale the number of reps per round to 4 or 5. However, for those who are trying to compete in the Open this year as Rxd, they should try to perform it as close to Rxd as possible to get as much practise in this type of domain as possible.

The Muscle Ups are definitely the limiting factor/skill for this Workout, but metabolically, the combo of the Wall Ball and Double Unders really knocks people around. Expect the first round to be a lot faster than the next few. Prep your athletes going into it and encourage them to have a game plan for those Wall Balls. If they know it will get hard for them, make them find a number they know they can always do and stick with that from the beginning.

The Double Unders are about survival. You want them to do the biggest set they can. When you are in the thick of Double Unders, no matter how many you do, if you stop or trip, you feel just as bad if you had only done 10 vs. 30, so bigger sets are always better here! For those who aren’t competitive in the Open, cut down the Double Unders to 60-80 per set so they can get through more of the other stuff in the Workout.

If needed, scale the Wall Ball weight and height.

Fitness: Choose the Workout you want the majority of your athletes to do, whether it is the scaled version of the Workout, or our scaled version and brief them accordingly. The False Grip Ring Rows are a great way to get practise using this grip. There are only 7 reps, so people will be able to hold the grip unbroken for each round. Use whatever height people can consistently throw to. Make the focus to get through a full ROM Squat and throw to the same height each time. We have noticed that when people are struggling with the throw, it messes up the rest of the movement and they get a little flustered. Make it easy for them to succeed.

Extra Credit

Spend some time working on the positions in the Banded Leg Stretches Series .

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