Crescent City Community Fitness – HYROX Build
Warm Up
300 Meter Row
10 Inchworms (No push Ups)
8 Prisoner Squats
6 No Push Ups Burpees
4 Samson Lunges (2 ea)
*Demo KB Swing and Go over Push Up Modifications
*Get equipment for Core work and perform before the main workout
Core Work (Checkmark)
2 Rounds:
60 Seconds Slow Bicycle Crunch
60 Sec Front Plank
60 Sec Ab Mat Sit Ups
60 Sec Russian Twists
-Rest 1 Min between rounds-
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Modify to 45 seconds of movements if needed
Interval Day (8 Rounds for time)
8 Rounds:
6 Push Ups
8 KB Swings
10 Sandbag Box Step Ups
200 Meter Row
-Rest 30 seconds-
Suggested Weights:
Pro: 70/53# KB, 60#/45# Sandbag , 24/20 Inch Box
Open: 53/35# KB, 45#/35# Sandbag , 24/20 Inch Box
Fitness: Choose weights and box height, perform non weighted step ups if needed
24 min time cap
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-Push ups: Scale to Low bar or knee push ups
