Announcements
Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course
Crescent City Community Fitness – HYROX Build
Warm Up
200 Meter Run or 400 Meter Bike
10 KB Swings
5/5 KB Strict Press
10 KB Deadlifts
5/5 KB Bent Over Rows
5 Goblet Squats
20 Calf Raises
Grab workout weight for Devil’s Press
Go Over Devil’s Press Points of Performance and Warm Up:
3 Dumbbell Burpees
3 Dumbell Burpee Deadlifts
3 Dumbbell Hang Snatch
1 Devil’s Press
Hyrox Interval Day (Checkmark)
20 Minute EMOM:
Minute 1: 6-8 Devil’s Press
Minute 2: 15- 20 Box Step Overs (choose height)
Minute 3: Max Distance Shuttle Runs
Minute 4: Rest
Devil’s Press Weight Suggestions:
Pro: (35#/25#) + weight vest
Open: (30#/20#)
Fitness: (20#/15#) or less
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-Aim for 50 seconds of work, 10 seconds of rest
-Can push hard on the shuttle runs since there is a rest minute after
-Scale Devil’s Press to No Push Up Version, Regular or Box Burpees, or Perform Standing double dumbbell hang snatch
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Core Finisher (Checkmark)
6 Minute AMRAP:
20 Leg Raises over KB (in hollow body position)
16 Rotational Slams Balls (8 ea)
12 Superman Lifts
-rest 20 seconds-
