Mobility & Activation
Hip Flexor Stretch + Posterior Activation (spend 3-5 minutes here)
Followed by…
Two sets:
Kettlebell Halos x 6 reps
Straight Leg Bottom Balance x 15.10.5
Plank Shoulder Taps x 20-30 reps
Followed by…
Two sets:
Kettlebell Windmill x 6 reps per side
30 seconds of Banded Pass Thrus from Behind the Neck in Receiving Position
A.
Build to 60% of your 1-RM in the following complex:
Snatch Balance + Overhead Squat with a 2 second hold in the bottom
B.
Every minute on the minute until you miss:
3 Bar Facing Burpees
Snatch
Start at 60% and add 2.5-5 lbs each minute
C.
“Hyrox Style Training”
35-54:
For time:
800 Meter Run
50 Burpee Broad Jumps
100 Stationary Lunges (unweighted)
800 Meter Row
30 Hand Release Push Ups
50 Wallball Shots (20lbs/14lbs to 10/9′)
55+:
For time:
800 Meter Run
40 Burpee Broad Jumps
75 Stationary Lunges (unweighted)
800 Meter Row
30 Hand Release Push Ups
40 Wallball Shots (20lbs/10lbs to 9′)
D.
Four sets of:
Chest Supported Dumbbell Row x 15 reps @ 3011
Rest 2 minutes
Athlete Notes:
Alright guys we’ve got a fun test of capacity for you today! For those of you who don’t know what Hyrox is, it’s like CrossFit minus the skills. Often times we see the high skill demand that CrossFit requires being that final barrier to entry or even keeping really freaky fit people from reaching the pinnacle of the spot. In steps Hyrox. This will be something we are going to lean into in coming months as an opportunity to get more of you on the competition floor! Give this workout a shot and let us know how you enjoyed it! There’s no reason to stop so just work hard :).
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Rowing Endurance Option
For max distances:
60 seconds of Rowing
Rest 60 seconds
2 minutes of Rowing
Rest 60 seconds
3 minutes of Rowing
Rest 60 seconds
4 minutes of Rowing
Rest 60 seconds
3 minutes of Rowing
Rest 60 seconds
2 minutes of Rowing
Rest 60 seconds
60 seconds of Rowing
Note distances for each interval, and then sum them for each set.