Wyatt Earp

CrossFit Hakkapeliitta – CrossFit

Metcon (Time)


5 Rounds

35/25cal Assault Bike

20 Weighted Step Up and Over (45/25lbs)

10 Over the Box Jumps (24/20″)


5 Rounds

30/20cal Assault Bike

20 Weighted Step Ups

10 Plate Jumps

Workout Brief

We wanted to give the shoulders a slight break today, so we programmed assault bike! If you do it properly, their shoulders shouldn’t really be working at all while they are peddling. ? We have allocated some time in the warmup to spend mobilising your shoulders since they might be a little sore from yesterday.


Assault bike: Scale the calories if you absolutely have to. It shouldn’t take people longer than 90sec-2min to bike their prescribed amount of calories.

Step up and overs: Scale the load and height of the box as needed. Use plates stacked up in you don’t have low boxes. For Fitness, omit the weights completely if needed.

Box jump overs: Scale the height of the box, or scale to jump up and over a 45lb plate, or do step up and overs. The last choice is the least ideal since they will already be performing those.

Warm Down

Alternate between:

1min quad pose

1min regular seated touch your toes hamstring stretch (each side)

2 rounds

Previous Post:


Next Post: