CrossFit Hakkapeliitta – CrossFit
Hold at top.
1 rep every 30 seconds.
Rx and Fitness both do 3 reps.
Add weight each set if you can.
Rx: Metcon (Time)
10 Deadlifts (275/185lbs)
20 Handstand Push-ups
Fit: Metcon (Time)
We have included something a little different with the lifting portion of today’s workout (Part 1). Instead of relying on the heavy deadlift, we want to add another stimulus, a grip stimulus to be exact. So for each set, you will hold the barbell at the top position for a little longer.
So, how it works is: perform a rep every 30sec, and the ‘rest’ is holding the barbell in the top position until the next rep after 30sec. So for 3 reps it would take 1min30sec to complete the set, rep 1 at 0sec, rep 2 at 30sec, rep 3 at 1min, then complete the set at 1min30sec. For the sets of 2, it will take 1min and for the set of 1, 30sec.
Ideally, you shouldn’t let go of the barbell.
For Part 2, we have taken a piece of the Age Group Online Qualifier Workout 4. The full workout contained front squats but we have our final fitness testing on Wednesday that includes a lot of front squatting so we didn’t want it to clash with that. This version is still awesome and it will be a quick little finisher.
Part 1: The goal for these lifts is to go as heavy as possible while maintaining the ability to perform the reps AND hold onto the bar throughout the given timeframe. The limit for these may not be their ability to lift the load, but their ability to hold onto it, their grip. But the stimulus should still feel heavy — roughly 90% of their 3rep max.
Start heavy and aim to add load each round. The grip stimulus doesn’t get too much harder with more load, it just sucks from the start, even with no load!
Perform a set every 4min to keep everyone together and lifting at the same time.
Part 2: Top performers will do this workout sub 3min and unbroken. Most athletes should aim for sub 5min. The load should be pretty heavy so that most people will need to break it up a few times. The same goes for the HSPU stimulus. The deficit will sneak up on most people and they might end up only doing a few reps at a time before needing to break.
We won’t spend much time going over the HSPU, so start on your scaling options and go right to it during prep time. We give deficit pushups as an option. This might be a great movement for some of athletes who aren’t challenged by a box pike HSPU but are not able to perform kipping HSPUs just yet. Keep in mind some of you will be performing a lot of pushups in your last fitness test on tomorrow, so you may want to avoid pushups today. If you did Murph you’re probably cooked on push-ups too. It’s ok to rest and opt out today.