CrossFit Hakkapeliitta – CrossFit
Metcon (AMRAP – Reps)
RXD
7 Rounds
45sec Row
15sec Rest
45sec DB Push Press (45/25lbs)
15sec Rest
45sec DB Row in Plank
15sec Rest
FITNESS
7 Rounds
45sec Row
15sec Rest
45sec DB Push Press
15sec Rest
45sec DB Row in Plank
15sec Rest
Scoring = Total reps.
* Add total calories and reps for all 7 rounds to get one total score.
Workout Brief
Work/Rest intervals today done with a monostructural/light weight combo. More working than resting. It is a total of 21min, including the rest time. We didn’t include extra rest at the end of each round like we sometimes do because we want the rounds to keep rolling into each other to keep that cardio output high. We like to use the DB Rows because they allow us to sneak in more pulling by changing the plane of motion we are using to give the overhead pulling a break.
The push press is done with a set (2) of dumbbells. One in each hand. The DB row is done in a plank position, pulling one DB up to the armpit while being supported by the other hand holding onto the dumbbell. One row = one rep. So, one row on each side would = 2 reps. Make sure you aim to hold a stable torso position and don’t start to rotate your body too much during the movement. Some movement is ok; it is the excessive hip and foot movement that we want to avoid.
Keeping score. The easiest way would probably be to keep a running total for each round, and then in the15sec record during the rest at the end of each round.
Scaling
Scaling
DB Push Press and DB Row: Scale load for everyone as needed.
* If for some reason people are unable to maintain a plank and perform the dumbbell rows, modify the movement to a bent over barbell or DB row.
Warm Down
With any time remaining, have them stretch out their shoulders with some banded shoulder stretches. https://www.youtube.com/watch?v=SD7-TRSsiB4