Rose Bowl

affiliate • January 3, 2017

CrossFit Hakkapeliitta – CrossFit

Metcon (Time)

RXD

20 HSPU

40 Toes to Bar

80 Double Unders

20 HSPU

40 GHD Situps

80 Double Unders

20 HSPU

FITNESS

20 Seated Press

30 Lying Toes to Bar

80 Single Unders

20 Seated Press

30 V-Ups

80 Single Unders

20 Seated Press

Workout Brief

Lots of Shoulder/Hip power needed for today’s workout. Especially in the Rxd category. Day 2 of Bullet Proof Shoulder testing calls for a Max Shoulder Presses which will prep athletes nicely for getting inverted today.

Most of the movements today require a high level of skill, so a lot of people will need to use modifications.

Rxd: Top Beyond Rxd and Top Rxd performers will be able to perform the Workout around 15min. Majority of athletes will take a little closer to 20min.

For either category, the Handstand Pushups should take roughly the same amount of time. While you are fresh, for the first set, aim to do them in sets no less than 5, ideally more, with short breaks in between. The last set, people may be down to sets of 2 or 3. That is ok, we would just prefer you didn’t start out that way. You most likely won’t finish under 20min. Scale them to Box Pike Pushups or a moderate Seated Barbell/Dumbbell Press. Why seated? A different stimulus than usual and, these also require more work from the Shoulders/Midline.

If possible attempt Toes to Bar, but if you can only do 1 in a row from the start, then modify the movement to V-Ups. Holding sets of 5 or more would be ideal.

We’ll scale the GHD situps movement to 40 MB Situps.

We want everyone using a Jump Rope today, so modify to Double Under attempts.

Fitness: Find modifications that you can perform, but are challenged by. We like the Seated Press because it forces people to be tight through the whole movement. You most likely won’t be able to use much weight for these, since they will fatigue you pretty quickly. Something you can do for 8-10 reps fresh would be a good load to use.

If needed, scale the V-Ups to regular Situps.

High pull (left arm) (1)

Single Arm High Pull

Left Arm
https://vimeo.com/178529259

High Pull (right arm) (1)

Single Arm High Pull Right Arm

Single Arm Dumbell Press

Single Arm Dumbell Press

Left Arm

Single Arm Farmers Carry (left arm)

Single Arm Farmers Carry (right arm)

The post Rose Bowl appeared first on CrossFit Hakkapeliitta.

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