CrossFit Hakkapeliitta – CrossFit
Metcon (Time)
RXD
In Partners:
10 KB Swings (32/24kgs)
10 GHD Situps
Perform in an ‘I go, you go’ fashion
1 Round
20 Total Rounds (10 rounds each)
* Every 3min, they perform 100m Buddy Carry (2 Lengths each).
FITNESS
In Partners:
10 KB Swings
10 Situps
Perform in an ‘I go, you go’ fashion
1 Round
20 Total Rounds (10 rounds each)
* Every 3min, they perform 100m Buddy Carry (2 Lengths each).
Workout Brief
The goal is to get through the 20 rounds as fast as possible. Every time 3min hits, stop where you are (you can’t finish that round) and perform a 100m Buddy Carry. When you return from the Carry, the same person completes the round where they left off. Each Partner does one round and then switches, which means that both teammates do the same amount of work. The KB Swings are a little heavier than usual, but the reps are low enough that some teams will be able to race through the rounds relatively quickly. Having to perform the Buddy Carry every 3min will slow teams down. The Carry should take most people less than 1min to perform, giving them roughly 2min every 3min to work through the 20 rounds.
Scale the GHD Situps to Weighted/Anchored Situps with a light-moderate weight (35/25lbs – ish). Scale them further to regular Anchored Situps.
Scale the KB Swings as needed. You should always be able to perform 10 unbroken every time you pick it up for your turn, but it should start to get a little heavy around the halfway mark. It is a total of 100 reps of both movements, so even though it is structured as a work/rest style Workout, it is still a lot of reps to get through in one Workout.
Fitness: If the Buddy Carry seems a little too intense, both can carry a MB for the Buddy Carry portion. Use a KB you can do 10 KB Swings relatively quickly with. Anchor your feet for the Situps for a different stimulus than usual. We kept the rounds the same, but if you want to decrease this to 8 rounds each (16 total), go ahead and do that as needed.