Saturday December 27th

8am HYROX workout
9am CrossFit and Weightlifting
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Time Cap: 45 Minutes (unless you are close to finishing)
Format: Partners split work as needed unless noted
Runs: 600 m together before every station
This is a shortened version of an actual hyrox race minus the sled pull

1️⃣ Run 600 m (together)

Then:
1,000 m SkiErg

Split however you want

One partner working at a time

2️⃣ Run 600 m (together)

Then:
Sled Push

Men: 4 × 25 m @ heavy

Women: 4 × 25 m @ moderate-heavy

Partners alternate lengths

3️⃣ Run 600 m (together)

Then:
100M sandbag lunge
sandbag on shoulder.
50 or 30 pound sandbag, split as needed.

4️⃣ Run 600 m (together)

Then:
80 Burpee Broad Jumps

Split reps as needed

Must jump forward each rep

5️⃣ Run 600 m (together)

Then:
1,000 m Row

Split however you want

One partner working at a time

6️⃣ Run 600 m (together)

Then:
Farmers Carry – 200 m total

Heavy kettlebells or dumbbells

Partners break it up as needed

7️⃣ Run 600 m (together)

Then:
100 Wall Balls

Men: 20 lb to 10 ft

Women: 14 lb to 9 ft

Split reps as needed

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9am CrossFit
5/5 World’s Greatest Stretch
10 Alternating Box Step-Ups
5 Box jumps
10 Air Squats

Main Workout: Midline Endurance
Every 3:00 x 10 Sets
12/9 Calorie Bike (Echo or Bike Erg)
10 Line Facing Burpees
12 Wall Balls

Wall Ball: 20/14, 9/6kg, 10/9ft

Goal: 2:00 on / 1:00 off
Score = Average Time / Set

Primary Objective: Complete each working round
Secondary Objective: Achieve Negative Splits

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WEIGHTLIFTING
Warm Up:
1:00 Puppy Dog Pose
12 Yoga Push Ups
18 Seated 90-90 Rotations
-then-
2 Sets: For Quality
5 High Box Jumps
12 Banded Snatch Grip Press
12 Banded Overhead Squat
6 Tall Muscle Cleans + 6 High Hang Squat Cleans

A) Snatch Balance
Take 10-12 minutes to Establish a 1RM

B) Clean and Jerk
Every 2:00 x 5 Sets
2 Reps @ 70-75% of 1RM

% of Clean and Jerk

B) Front Squat
Every 2:00 x 6 Sets
3 Reps @ 70%

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