CrossFit Hakkapeliitta – CrossFit
Outcast (AMRAP – Rounds and Reps)
5 Power Clean (155/115lbs)
30 Double Unders
5 Power Clean (75/55lbs)
8 Jumping Chest to Bar
50 Single Jumps
A great simple ‘CrossFit’ Triplet. A moderately heavy load combined with gymnastics and monostructural modalities. A silent killer. ?
Rxd: For those athletes who have done the workout before, they should be aiming to beat their score from last time. That may mean going up a level and trying a more difficult version or getting more reps on the same level. For those who are doing it for the first time, choose a category/level that you think they can always perform each movement relatively unbroken each round. (Sometimes people will start missing Double Unders, but this is fine).
See the Fitness Chart for the various level and scaling options.
Spend 5min with legs up the wall. Alternate with legs together for 30sec, then as wide as they can go for 30sec. In both positions, alternate between flexing the foot down and relaxing the foot for a better stretch. Have the butt as close to the wall as possible.