CrossFit Hakkapeliitta – CrossFit
Metcon (AMRAP – Rounds and Reps)
5 Lateral Burpee Over the Box Jump (24/20″)
10 DB/kb Hang Power Snatch (45/25lbs)
5 Burpee Plate Jumps
10 DB/kb Hang Power Snatch
For something different, we split a 15min workout in two and added a 1min break in between. Mentally, 7min is a lot easier for people to get their heads around than 15min, so the idea is that they end up working a little harder, knowing it is shorter, and knowing they get a 1min break at halfway.
The Burpee is done laterally to the Box. For Fitness, they can be done facing or lateral to the plate.
The DB Hang Power Snatch is done with 1 DB in one hand at a time. You can choose whether you want to alter arms each rep, or you could do 5 on one side, then 5 on the other. The latter version might make more sense time wise.
Rxd: For top performers, each round will take around 1min or less. Slowing down a little in the second 7min-er. The goal should be around 6 rounds for each large round. For most athletes, you should be aiming for around 5 rounds per each large round.
Challenge yourself not to drop off in the second half. If they can stay within 1-2 rounds of each other that would be ideal. That means not going hot out of the gates. Be fast but consistent, take short breaks that don’t drag on.
The Dumbbell load is light-moderate. Everyone should be able to do 10 reps unbroken each round. Scale as needed. The Box height for lateral jumps will be high for some people. Scale the height first, then if needed, scale to Step Ups.
Fitness: Make the focus about the ability to jump onto something, even if it is only a plate. Don’t worry about the Lateral Jumps, stay forward facing. As mentioned above, you can do Burpee any way. Find a weight that you can perform all 10 reps unbroken for at least the first few rounds.