Crescent City Community Fitness – HYROX Build
warm up
2 Rounds:
1 Min Row
8 Barbell Good Mornings
8 Barbell Back Squats
8 Barbell Deadlifts
8 Box Step ups (4 ea)
8 Groiners (4 ea)
4 NP Burpees
Hyrox Interval Day (4 Rounds for time)
Every 8 Minutes for 32 Minutes:
5 Burpee Box Jump Overs (24″/20″)
10 Cal Ski or Row
15 Barbell Deadlifts (155#/105#)
20 Wallballs (20#/14#)
200 Meter Run
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-Aim for an average of 2 min rest
-Pro and Open: Written as is
-Fitness: Can lower box height and perform Burpee box step ups if needed, Suggested Deadlift weight (125#/85#), WB Weight (14#/10#)
-400 Meter Run = 1000 Meter C2Bike
Extra Credit
6-8 Min of Core Work- Coaches Choice!
