Crescent City Community Fitness – HYROX Build
Warm Up
2 Min Bike
2 Rounds:
5 Inchworms
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Barbell Front Squats
20 Second Barbell Overhead Hold
Find starting weights for BP and Front Squat
HYROX Strength Day
14 Min EMOM (Weight)
Min 1: 12-15 DB Bench Press
Min 2: 10-12 Front Squats
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-Can take front squat from rack or floor; can sub FS with DB’s
-Find a moderately heavy weight for front squats
-Score is front squat weight
For Quality (AMRAP – Rounds and Reps)
18 Minute AMRAP:
500 Meter Row
100 Meter Farmer’s Carry (Light)
500 Meter Ski
100 Meter Farmer’s Carry (Heavy)
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-Light Carry should be unbroken
-Heavy Carry should break at least 1x
