Crescent City Community Fitness – HYROX Build
Warm Up
2 Minute Row
10 KB Swings (eye level)
8/8 KB Strict Press
10 KB Halos
8 KB Squats
8/8 KB Pull throughs (from plank)
10 Groiners (5 ea)
Review Sandbag Clean and Burpee Box Jump
Workout Primer:
3 Sandbag Cleans
2 Burpee Box Jumps
Hyrox Interval Day (4 Rounds for time)
Every 5 Minutes for 4 Rounds:
400 Meter Row
10 Sandbag Cleans (choose weight)
8 Burpee Box Jumps (24/20″)
-Pro: 500 Meter Row, 12 Cleans, 12 Burpee Box Jumps
-Open: Perform workout as written
-Fitness: Perform workout as written and modify box height if needed
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-Goal is at least 1 min of rest each round
-Score is time for each round
-Modify Burpee Box Jumps to Burpee Box Step ups or Regular Burpees
-Sandbag cleans should be unbroken
Core Work (Checkmark)
6 Minute AMRAP:
100 FT Suitcase Carry
15 Toes to Rig
20 Russian Twists
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Switch hands every 50 FT on Suitcase Carry
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Weight is optional for russian twists
