Spring Fever

CrossFit Hakkapeliitta – CrossFit

Metcon (AMRAP – Rounds and Reps)


AMRAP 15min

In Partners (I go, you go), 1 Round each:

5 Sumo Deadlift High Pull

5 Thruster

5 Back Squat (95/65lbs)


AMRAP 15min

In Partners (I go, you go), 1 Round each:

5 Sumo Deadlift High Pull

5 Thruster

5 Back Squat

Workout Brief

Single modality day. A fun, light weightlifting triplet with a teamate.

omplete 1 whole round before they tag their partner in.

The ‘complex’ does not need to be done unbroken. Break up the movements/reps however you like. Make sure you reach the standard for the High Pulls (above nipple line or to collar bone).

Rxd: The load for all 3 movements should feel pretty light and manageable every time you pick up the barbell. Ideally, you should be able to cycle straight from the High Pulls into the Thrusters and the Back Squats for an unbroken set of 15. This isn’t mandatory, but if people scale appropriately, it should be achievable. Scale as needed.

Each round should take roughly 30-45sec, plus a little bit of time to switch out partners. If you can hold this pace across the 15min, some teams will be able to perform 15+ rounds, which would be around 7 rounds each. Most athletes should aim for over 10-12 rounds. Remember that is total rounds between the partnership.

Fitness: This is a great workout for newer people to get some time doing these new movements. Keep the reps the same and switching out with your partner after each round the same, just scale the load down as needed. An empty Barbell will probably be appropriate, or a tech (15lbs) bar. No dropping the tech bar!

For anyone lacking the range of motion to perform the Thrusters well, either focus on only doing a Front Squat for the Thruster or switch it up to a Goblet Squat instead.

Warm Down

Finish off with a few more partner stretches:

Hip/Lower Back Stretch

Partner Hamstring Stretch

* 1min each side, per person.



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