CrossFit Hakkapeliitta – CrossFit
Metcon (AMRAP – Rounds and Reps)
6 Toes to Bar
8 KB Swings (53/35kgs)
6 Lying Toes to Bar
8 KB Swings
Rx + KB Snatches
As many rounds and reps as possible in 10min
Quick Blaster today. Use the Warmup time to practise some gymnastics skills, get the shoulders warm and prep for the Workout.
Rx + can sub kb snatches for kb swings. Perform them how you like. All 6 on one side, alternating etc. You should be able to average at least 1 round per minute, if not a little more, so the goal should be 10+ rounds.
Rxd: The goal is unbroken Toes to Bar and Swings. Challenge yourself to a round per minute. For the majority athletes, challenge yourself to over 6 rounds. Scale the KB load as needed.
If you haven’t already, try this scaling option for Toes to Bar.
Otherwise scale to Hanging Leg lifts (with a clear standard) or Lying Toes to Bar.
Farmer’s Carry (4 lengths)
Double Arm 4 Lengths at 100% of your 100m max 1 Arm Farmers Carry