Saturday April 25th

Full Hyrox Today- Arrive BY 7:45. you can go over the hour time limit. Solo or teams
-you DO NOT have to do a full hyrox if you don't want to
-the sled pull and push are not in order of the real race. Everything else is
-we will stagger heats by 5-10 minutes to get everyone through and not get caught up at the stations
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8am
🏃♂️ 1. 1km Run (run togheter all runs)
🛷 2. SkiErg (1000m) (split all work at sations)

🏃‍♂️ 3. 1km Run
🛷 4. 50m Sled Push

🏃‍♂️ 5. 1km Run
🛷 6. 100M sandbag lunge

🏃‍♂️ 7. 1km Run
🤸 8. 80m Burpee Broad Jumps

🏃‍♂️ 9. 1km Run
🚣 10. Row (1000m)

🏃‍♂️ 11. 1km Run
🏋️ 12. Farmer’s Carry

🏃‍♂️ 13. 1km Run
🧱 14. 50 meter sled pull

🏃‍♂️ 15. 1km Run
🎯 16. Wall Balls
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9am CrossFit
Coaches choice warm up
then
24 Minute Amrap
400m run
15 db snatches 1 arm
20 Cal bike
15 db snatches other arm

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9am Weightlifting
Hang squat clean from power position 4 sets of 4 Every 2:00- Light weight 50-60 percent. work on speed under the bar
Clean & Jerk – 6×(2+1) @ 70–75% Every 2:30- (2 squat cleans, 1 jerk)
Front Squat (pause) – 4×4 @ 72–75% Every 2:30- 2 second hold in the bottom
Clean Pull – 4×3 @ 105–115% 8 minutes to complete
Accessory: Lunges 3×8/leg + Hanging Knee Raise 3×12

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