Announcements
“Deadly Dozen Fitness Test” Workout Saturday, February 15th at 8 and 9:30 AM. Modifications/Scaling Options Available. (No 8 AM open gym that day). Check Social Media post for workout details!
Crescent City Community Fitness – HYROX Build
warm up
*Grab Light Plate
2 Rounds:
100 Meter Run
10 OHS (Heels Elevated on Plate)
10 Plate G2O
10 Rotations in Squat (Heels elevated on plate) 5 ea
5 Boot Strappers
*Perform 2nd round faster than the first
Workout Primer:
5 Wallballs
5 Cal Row/Ski
*Perform as fast as possible
Hyrox Interval (4 Rounds for calories)
4 x 4 Min AMRAP:
400 Meter Run
20 Wallballs
Max Cal Ski or Row
-2 Min Rest –
Pro: 20#/14#
Open: 14#/10#
Fitness: Choose a weight you can perform 20 reps in no more than 1-3 sets
.
.
– Focus on hitting UB wallballs, try to go heavier than race weight (ONLY if you can maintain UB reps each round)
-Score is Cals on Ski
-Sub 400 M Run for 1000 Meter C2 Bike
Core Work (5 Sets (15 rounds total) (Checkmark)
5x 40 Sec Work/15 Seconds Rest:
Double DB RDL’s
Weighted Russian Twists
Hollow Body Holds or Rocks
.
.
Move for quality on the RDL’s
