Crescent City Community Fitness – HYROX Build
Warm Up
3 Rounds:
50 FT Suitcase Carry Right
50 FT Suitcase Carry Left
7 Barbell Good Mornings
7 Bent Over Rows
7 Barbell Deadlifts
Hyrox Strength Day (Weight)
3 Rounds of Superset :
5/3/1 Reps
Deadlifts
Pull Up
-Rest 90 Seconds-
16 Min Time Cap
.
.
-Increase weight until you hit a heavy single, not a max effort.
-Perform Weighted or Strict Chest to Bar Pull Ups if able
-Scale Pull ups to banded PU or Ring Rows, make it more challenging as reps decrease
Finisher (No Measure)
3 Rounds for Quality:
12 DB Shoulder Press
15 Push Ups
12 Dumbbell or Plate Lateral Raises
15 Dumbbell Upright Rows
15 min Time cap
.
.
Try to use the same weights for press and upright rows
-use light DB’s or change plates if needed for lateral raises
