CrossFit Hakkapeliitta – CrossFit
Metcon (Time)
RXD
In Partners:
Partner 1 Rows 500m
Partner 2 Holds the Barbell at the top of a Deadlift (275/185lbs)
Switch
Partner 1 Performs 25 Front Squats (115/75lbs)
Partner 2 Holds a Wall Squat
Switch
3 Rounds
FITNESS
In Partners:
Partner 1 Rows 500m
Partner 2 Holds the Barbell at the top of a Deadlift
Switch
Partner 1 Performs 25 Front Squats
Partner 2 Holds a Wall Squat
Switch
3 Rounds
*coaches please use 3/5 session plan
**35 min cap
Warm Down
Partner Stretching to cool down;
1. Partner Hip/Lower Back Stretch — 1min each side
2. Partner Wall Stretch — 1min per person
Workout Brief
Another Long-ish Workout today. This one is Partner workout so there is a little bit of Work/Work/Rest involved. But not much resting. ? It’s a fun one!
We like using Partner Workouts to get Hold practise in, because it really motivates people to hang in there a little longer than they normally would if they were only accountable to themselves.
Both Partners have to be working at the same time. If Partner 2 needs to take a break from their hold, then Partner 1 needs to stop Rowing or Squatting and wait for them to be ready again.
1 Round = Partner 1 and 2 both go through the movement + hold for both the Rowing/Deadlift hold and Front Squat/Wall Squat hold. So, they would both do three rounds of both movement/hold.
Partner up with similar skill/ability so that each team has a maximum of two barbells (one for the Deadlift, one for the Front Squat). If this isn’t possible across the whole class, no worries, just do your best to avoid having too many barbells on the floor. The load for the Deadlift should be heavy to lift for 1 rep, but not so heavy that you would be in danger of failing. Scale this as needed. You should be able to hold onto the Deadlift the whole time your partner is Rowing, which means your partner needs to Row fast!
The Front Squats should be done in no more than three sets. This will take around 2-3min. The Wall Squat hold is pretty hard, people may need to break it up. Scale the Front Squats as needed.
The goal would be sub 30min for top performers. As athletes fatigue, you will lose the ability to Hold for longer stretches of time. This will eat up a few minutes, so some teams may take a little longer than 30min. Allow up to 35min.