Crescent City Community Fitness – HYROX Build
Warm Up
500 Meter Row
2 Rounds:
8 Banded Pass Throughs
8 Banded Pull Aparts
8 Banded Strict Press
2 Rounds:
4/4 Single Leg Glute Bridges
4/4 Bird Dogs
4/4 Samson Lunges
*Review Push Press, DB Bent Over Rows using bench, and double DB RDL
Hyrox Strength EMOM: (Weight)
16 Min EMOM:
Min 1: 8 Barbell Push Press
Min 2: 5/5 Single Arm DB Bent Over Row
Min 3: 10 Double DB RDL’s
Min 4: 30-45 Sec Plank Hold
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-Score is weight for Push Press
-Choose a moderately heavy weight for all movements that can still be performed with quality
-Can sub 2 KB’s for RDLs or use another barbell for if needed
For Quality (AMRAP – Rounds and Reps)
15 Min AMRAP for Quality:
8 DB Thrusters
10 Russian Twists
12 Farmer Carry Reverse Lunges
20 Cal C2 Bike Sprint
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-Go heavy but unbroken on thrusters, use same DB’s for lunges
-Sub assault bike if needed
-Russian Twists can be weighted or non weighted
