Saturday April 11th

8am Hyrox
9am CrossFit and Weightlifting

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8am Hyrox. solo or parnters- run is together for partners, stations are split.
*sled will be out of normal order so we can get everyone through
Run 500
ski 1000
run 500

Sled push 50m (down and back 4 times)
run 500
80m Burpee Broad jump
run 500
1000m row
run 500
200M farmer carry
run 500
100m Sandbag lunge
run 500
50m sled pull
run 500
100 wall balls
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9am CrossFit
Warm Up Conditioning
3 Sets: For Quality
200m Run
1:00 Wall Sit
15 Air Squats
10 Box Jumps
5 Burpees

Main Conditioning
Part A)
4 Sets: For Time
30m (100ft) Sled Push
20 Russian Kettlebell Swings
10 Burpees to Target
Rest 1:30 b/t sets

- Rest 3:00 -

Part B)
3 Sets: For Time
600m Run
30 Box Step-Overs
200m Run
20 Wall Balls
Rest 1:30 b/t sets
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9am Weightlifting
If you have been here consistently for the past 8 week you have a good base ready. The next six weeks will start with volume. Over 6 week the volume will go down and weights will go up with the intention of PR attempts on week 6.


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Warm up- Coaches choice

1. Snatch
👉 5×5 @ 65–70% Every 3:00
(this is the driver this week)

2. Overhead Squat Every 3:00
4×6 @ 60–65%

3. Snatch Pull 10 minutes to finish all
3×5 @ 95–105%

4. Back Squat Every 2:00
4×6 @ 67–70%

Accessory (keep moving)
3 rounds:

Single-leg RDL x 8/side
Hollow hold x 30–40 seconds

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