Saturday January 10th

8am- HYROX
9am- Weightlifting
9am- CrossFit (starting prep for the open which means good old fashioned CrossFit workouts and open repeats)

8am HYROX

We are going to work on 4 of the Hyrox movements today. Next week will do a mini partner hyrox with all movements
We are focusing on a little longer run today
40 Minute Amrap
800m run together
1000m ski split
800m run together
8 sled pushes 4 EACH (down and back is one)
800m run toghether
80meter burpee broad jump- split
800M run together
1000 M row split
Make it through and start over

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9am- CrossFit
Warm up
1 Round
2:00 Row
10 Air squats
10 Empty Bar Push Press
10 Ring rows
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1 Round
2:00 row
10 front squats *with light weight
10 Push press

10 knee raises or toes to bar

Then
10 empty bar thrusters and build over 3 or 4 sets to 60 percent of your 1 rep max
Strength
Every 3:00 x 4
3 Thrusters
start at 65 percent and build to a heavy 5
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Workout 16 Minute cap
21-15-9
Thrusters 95/65
Row
Burpees over bar
TOes to bar

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9am weightlifting
Warm-Up
2 Sets
10 PVC Pass-Throughs
10 PVC Around the Worlds
10 Thoracic Extension
10 PVC Pipe Standing Thoracic Rotations
:15 Dead-Hang + :15 Active Hang
10 Alternating V-Ups
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2 Sets For Absolute Quality
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Behind the Neck Snatch Balance
3 Hang Power Snatch
3 Overhead Squats

A) Pause Snatch Pull + Low Hang Squat Snatch
Every 2:00 x 6 Sets
2+1 @ 75%

Pause on the Clean Pull at 2’’ Below the knee for 1 sec, for the low hang, move back to the same spot we used for the pause

B) Pause Clean Pull + Low Hang Squat Clean + Split Jerk
Every 2:00 x 6 Sets
2+1+1 @ 75%

Pause on the Clean Pull at 2’’ Below the knee for 1 sec, for the low hang, move back to the same spot we used for the pause.

C) Back Squat
On a 15:00 Clock, Complete the Following
5RM
3 Sets x 5 Reps @ 90% of 5RM

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So at your pace, within 15 minutes, do 3 sets of 5 back squats at 90%. thats a lot, get a spotter, its going to be heavy, you might get all your reps, you might now. Warm up to that 90 percent before we start the 15 minutes.


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