Saturday January 31st

8am Hyrox class- Steve said it's not going to be cold until later so we will run for HYROX
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Breaking it back down again, piece by piece, for the next few weeks until we run another full Hyrox
40 Minute Amrap

Run 600 together
1400 Meter Row Split
Run 600 together
1400 Meter ski split
Run 600 Meter Run Together
8 Sled pushes (down and back is 2)
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9am Crossfit

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

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Workout
32 Minutes Amrap
500/450m Row
100 Double Unders or singles
500/450m Ski
25 sit ups
1000/900m Bike Erg (if a concept 2 bike is open use it, if not do 2 minutes at moderate base on echo bike)
20 burpees

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9am weightlifting
More volume this week. the idea of the timed sets is to keep moving and not make this a two hour workout. It should be done is just about an hour

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coaches choice warm up then
1. Tall Snatch
Every 2:00 x4 sets
4 reps 30–40%

2. Snatch (from floor)

Every 3:00 x 5 sets
5 reps @ 65–70%

3. Overhead Squat
Every 3:00 x 3sets
6 reps at 60–65% snatch

4. Snatch Pull
Complete all sets in a 10 minute window
4×5 @ 90–100% snatch

5. Back Squat (tempo 3-1-X) 3 seconds down, 1 second pause, shoot up)
Every 3:00 x 4 sets
6 reps @ 65%

Accessories

Single-leg RDL – 3×8 / side

Side plank – 3×30–40 sec / side

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