Announcements
Gym will be CLOSED Saturday April 12th and Sunday April 13th to host a course. Check out Vanguard Fitness for their “Friends and Family Day” Free workout on Saturday at 9 AM. A few of us will be heading over there!
Crescent City Community Fitness – HYROX Build
Warm Up
7 Minute AMRAP at warm up pace:
400 Meter Row
10 Banded Glute Bridges
10 Banded Side Steps
10 Inchworms with Push Up
10 Groiners
*Set up barbell and start warming up to workout weight
*Set up pull up station
Hyrox Strength (Weight)
4 Sets For Quality:
10 Barbell Back Squats (~70% 1RM)
8-10 Strict Pull Ups
-Rest 2 Minutes-
18 Minute Time Cap
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-This is for quality
-Score is heaviest weight for Back Squats
-Make Pull ups harder by performing chest to bar strict or adding weight, make easier by adding bands or performing seated low bar pull ups
3-5 Min to Put away barbells and transition to sleds/carries
Sled Work (Checkmark)
4 Sets:
100 Ft Sled Push AHAP
200 FT Farmer’s Carry AHAP
-Rest as needed between sets-
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-AHAP = as heavy as possible
-Try to increase # each round of sled push
