CrossFit Hakkapeliitta – CrossFit
Metcon (Time)
RXD
1km Row
10 Lengths Shuttle Run
30 Hang Power Clean (95/65lbs)
750m Row
20 Lengths Shuttle Runs
20 Hang Power Clean
500m Row
30 Lengths Shuttle Run
10 Hang Power Clean
FITNESS
1km Row
15 Lengths Shuttle Run
15 Hang Power Clean
750m Row
15 Lengths Shuttle Runs
15 Hang Power Clean
500m Row
15 Lengths Shuttle Run
15 Hang Power Clean
Workout Brief
With all the ‘Open Prep’ going on this month, make this Workout about having fun and getting sweaty. You shouldn’t think too much about strategy today, so let yourself get through it in any which way. This doesn’t mean you shouldn’t go hard, but it does mean you should get moving instead of thinking about how fast they should be rowing or running. The Cleans are light for everyone; the set of 30 should be done in 1-3 sets; same with the set of 20, and one set for the 10. Scale the load accordingly.
For those Athletes who get it done at a solid pace, it should take around 20min. Allow up to 25min.
Fitness: We have reduced the distances on the runs and reps a little for these Athletes. We kept the Rowing the same. Make that the focus. Completing all the Rows.
Extra Credit
Spend 2min each side on Over the Box Stretch and then 2min each side Rolling out Adductors .
* If you don’t have that much time left and the set up is too much for these stretches, you can just grab a MB for the Over the Box Stretch and Lie Back Over it and turn it into a Chest/Shoulder Opener Stretch instead.
https://www.youtube.com/watch?v=fQlPWdO76r0
https://www.youtube.com/watch?v=gSVHGU0dqS0