CrossFit Hakkapeliitta – CrossFit
Metcon (Time)
RXD
80 Air Squats
40 Hang Squat Clean (95/65lbs)
80 Pushups
40 Wall Ball (20/14lbs)
80 Situps
60 Air Squats
40 Hang Power Clean
60 Pushups
40 Wall Ball
60 Situps
Workout Brief
Chipper for your Saturday. People will literally be able to chip away at this Workout from start to end. Nothing is so hard that you will get stuck or slow down too much. The Squat/Squat + Press/Press combo will fatigue you as you go.
For everyone, make the goal to stick with a rep scheme you decide on in your head beforehand. This can be different numbers for each movement, but fight to get your numbers each time. What tends to happen in longer workouts like this is that people start with good intentions on holding a number and then as soon as it starts getting a little hard, they quit and get mentally defeated. Even if it means pushing through a bit of pain, stick to the plan stubbornly today. Of course, if you need to adjust mid workout, then that is what you need to do, as long as you then stick to your new plan and keep plugging away.
Rxd: The load is light for most people, but 80 is a lot of reps. You should be able to do at least 10+ in the first set. If you don’t think you can do that, scale as needed. Scale Pushups to elevated hands. With everything else, you should be able to do Rxd no problem.
Fitness: Modify reps down if needed. Scale movements as needed. For the Wall Ball, today, use a light load but aim for the Rxd height. Even if it is a 4lb Ball. If it is still too high, then scale the height as well.