CrossFit Hakkapeliitta – CrossFit
Metcon (Time)
RXD
Buy In: 40 Air Squats
20-10-10-20
Single Arm OH DB Walking Lunges (45/25lbs)
Air Squat
Cash Out: 20 TGU (45/25lbs)
FITNESS
Buy In: 40 Air Squats
20-10-10-20
Single Arm OH DB Walking Lunges
Air Squat
Cash Out: 20 TGU
Extra Credit
Spend 2-3min in Frog Pose stretch + Under the Body Thoracic Stretch
https://www.youtube.com/watch?v=DFFnlbPB0tM
Workout Brief
Shoulders might be pretty fatigued today from yesterday’s efforts. Spend some time in the Warmup getting these moving again. Today’s Workout calls for more of a shoulder stability role, so they should be ok.
A big part of the Workout will be getting through the Turkish Get Ups at the end. They can be time consuming even if people are moving quickly through them. Not to mention, shoulders may be a little tired at this point.
To clarify, they perform the 40 Air Squats once, then they perform the 20-10-10-20 Couplet, then the 20 TGU once.
The Lunges are done with one arm overhead holding a Dumbbell. They can switch the Dumbbell to the other arm whenever they want. We suggest doing big sets of 10 with each arm. Watch your athlete’s positioning during the Lunges. Those with tighter shoulders may have a hard time bracing their midline while holding the DB in the correct position. Give them a lighter Dumbbell if this is the case.
For the Turkish Get Up, have the rep start from the bottom position. So 1 rep = lying to standing, back down to lying. They can perform them anyhow. Alternate arms each rep, or they can do 2 on one side, 2 on the other etc. Encourage them to not favour one side. If you are worried people will do this, just make the set rule alternating.