Crescent City Community Fitness – HYROX Build
Warm Up
5 Rounds on Bike:
20 Sec Hard
20 Sec Easy
-Into-
2 Sets :
5 Push Up to Down Dog
10 Ring Rows
10 Empty Bar Front Squats
*Demo Sled Pull and find starting weight for front squats
Hyrox Strength (Weight)
4 Sets:
15 Barbell Front Squats (~65-75%)
50 FT Sled Pull (Arms Only)
200 FT Sandbag Bear Hug Carry (Heavy)
20 min time cap
.
.
-No Rest between sets but perform at an easy pace
-Score is Front Squat weight
-Try to increase weight each set with sled pull
-Take FS from rack
Sprint Finisher (Time)
For Time:
21-15-9
Russian KB Swings
Burpees
10 min time c ap
.
.
Choose a KB weight that is heavier than what your typically swing overhead
