Saturday February 21st

8am
Mini Hyrox with heavy sleds today.
All the movements at the correct distance and reps EXCEPT a shorter run!

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🟢🏃‍♂️ 600m Run — together

🔵➡️ SkiErg — 1000m — split

🟢🏃‍♂️ 600m Run — together

🔵➡️ Sled Push — 50m — split

🟢🏃‍♂️ 600m Run — together

🔵➡️ Sled Pull — 50m — split

🟢🏃‍♂️ 600m Run — together

🔵➡️ Burpee Broad Jumps — 80m — split

🟢🏃‍♂️ 600m Run — together

🔵➡️ Row — 1000m — split

🟢🏃‍♂️ 600m Run — together

🔵➡️ Farmers Carry — 200m — split

🟢🏃‍♂️ 600m Run — together

🔵➡️ Sandbag Lunges — 100m — split

🟢🏃‍♂️ 600m Run — together

🔵➡️ Wall Balls — 100 reps — split
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9am- CrossFit
400m Run
–
3 Sets, For Quality
8 Inchworm Push-Ups
10/10 Single Leg Glute Bridges
:15sec Passive Hang + :15sec Active Hang
10 Hollow Rocks + 10 Alt V-Ups

Conditioning:
Part A)
3 Rounds
400m Run
25 Sit-ups or weighted sit ups
20 Dual Dumbbell Step-Ups

Rest 5:00

Part B)
3 Rounds
400m
10 Devils Press
50ft Dual Dumbbell Front Rack Walking Lunges

Dumbbells: 2 x 35/25lb, 15/12kg

Stimulus: Run Focused Metcon
RPE: 7.5/10

Time Domain: 16-20min / Set
Time Cap: 40 minutes (In total Running Time
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9am- Weightlifting
Warm up- Coaches Choice
Clean Pull + Clean- Every 2:00 5 sets (2+2) @ 70% (this means 2 clean pull then 2 squat cleans)
Clean + Jerk – Every 3:00 x 6 sets (2+1) @ 70–75% (this means 2 squat cleans then 1 jerk)
Front Squat (2s pause) – 4×4 @ 72–75% (every 2;30)
Accessory: Barbell Lunge 3×8/leg, Hollow Hold 3×30s

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