obi wan kenobi

affiliate • January 12, 2017

CrossFit Hakkapeliitta – CrossFit

Metcon (AMRAP – Reps)

RXD

5min Deadlifts (315/225lbs)

4min Muscle Ups

3min Deadlifts (315/225lbs)

2min Handstand Pushups

1min Deadlifts (315/225lbs)

FITNESS

5min Deadlifts

4min Box Muscle Ups

3min Deadlifts

2min Pike Pushups

1min Deadlifts
Score = Total Reps performed. You could either keep a running total, or write down your reps for each timeframe and then add them up at the end.

Post Workout

A lot of Deadlifting today. 9min to be exact. We love the Gymnastics/Weightlifting Push/Pull combo of this Workout, just make sure you are warm and good to go before you start.

Today is a great opportunity for people to practise getting some Muscle Up volume under their belt. The intensity might go down for the 4min, but that is ok today.

Rxd: The goal is that the Deadlifts are heavy enough that people won’t be able to ‘rep’ them out. They will most likely be restricted to triples or doubles each time they pick it up. No one will be breathing that heavy during the Workout during the Deadlifts, but they will need to stay really focused to keep their body from moving out of position in the Deadlifts. 5min will go by really quickly, especially if people are taking big breaks between their efforts. Have your athletes aim for around 6 reps per minute, then probably around 4 or less in the later minutes.

People who are proficient (Rx+) in the Muscle Ups, should aim for 7+ Muscle Ups in a minute. For most athletes, aim to get at least 3 per minute. Scale the movement to Box Muscle Ups or Jumping Bar Muscle Ups. Whatever version you do, make sure you have to work for your reps.

It is only 2min of Handstand Pushups. Use a modification that you can stay moving for the majority of the 2min. Over 15 per minute would be a good goal.

Fitness: To avoid performing too many Deadlifts, we suggest to choose a number, and perform an EMOM during the 5 and 3min Deadlift portion. For example, for the 5min set, it would be: 10 Deadlifts EMOM. Then do the same for the 3min. Choose a weight you can do a set of 10 in two sets.

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