Crescent City Community Fitness – HYROX Build
Warm Up
40 Second Work/ 15 Second Rest:
-Any Machine
-Bird Dogs
-Any Machine
-Glute Bridges
-Any Machine
-Plank Shoulder Taps
With Empty Bar:
8 Deadlifts
8 Bent Over Rows
8 Strict Press
*Start warming up to starting deadlift weight
Strength EMOM Part 1: (Weight)
12 Min EMOM:
Min 1: 10-15 Deadlifts 60-70% 1 RM
Min 2: Max Reps Dumbbell Bench Press
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.
Sore is Deadlift weight
Rest
3 Min Rest to Transition
Strength EMOM Part 2: (Weight)
12 Min EMOM:
Min 1: 12-15 Barbell Bent Over Rows
Min 2: Max Reps Dumbbell Z Press
.
.
Choose weight for rows and z press
-Score is weight for rows
Finisher (Weight)
3 Sets:
200 Ft Bearhug Sandbag Carry
12 Cal Ski – Sprint
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-Aim for 0-1 rest breaks on carry
-Score is sandbag weight
