Saturday January 3rd

8am HYROX
9am CrossFit and Weightlifting

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8am Hyrox. we will work on 4 of the hyrox movements and the run today
40 Minutes Amrap
1️⃣ 600m Run (together)

2️⃣ Ski Erg – 1,250m total

Split however you want

Switch as needed

3️⃣ 600m Run (together)

4️⃣ Row – 1,250m total

Split however you want

Switch as needed

5️⃣ 600m Run (together)

6️⃣ Farmer Carry – 200m total

Heavy but unbroken-able in chunks

Example loads:

Men: 2 × 53–70 lb KB/DB

Women: 2 × 35–53 lb KB/DB

Split distance as desired

7️⃣ 600m Run (together)

8️⃣ Wall Balls – 100 total

Men: 20 lb / 10 ft

Women: 14 lb / 9 ft

Split reps however you want

👉 After wall balls, go straight back to the 600m run and start again at the Ski Erg.

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9am Crossfit-
Warm Up:
1:30 Row
–
2 Sets
5/5 Suitcase Deadlifts
10 Russian Kettlebell Swings
10 V-Ups
10 second Hollow Hold
:15/:15 Single Arm Dead-Hang
4 Strict Knees to Chest

Main Workout:
5 Rounds for Time
30/22 Calorie Echo Bike
200ft (60m) Farmers Carry
20 wall balls
15 toes to bar
**Starting @ 2:00 and Every 2:00, complete 5 Burpees. Coach will YELL BURPEEEEEEEESSSS so you can hear, even if you are outside on the farmer carry
Flow: This means you will stat on the bike and work to complete calories in under 2 minutes, at the 2 minute mark you must perform 5 burpees, then work on the farmers carry and and into the walballs and at the 4:00 mark complete another 5 burpees. Continue this until the workout is completed or you time cap

Kettlebells: 53/35lb, 24/16kg

Score = Time

Time Cap: 35vminutes

WEIGHTLIFTING
For Quality:
9:00 AMRAP
10 Alt. Box Step Ups w/ Jump Down
10 Banded Overhead Squat
5 Barbell Muscle Snatch, Light

A) Snatch Balance + Overhead Squat
Every 2:00 x 5 Sets
3+2 @ 75% of 1RM Snatch Balance From Last Week

B) Clean and Jerk
Every 1:30 x 8 Sets
1+1 @ 70-80% of 1RM

% of Clean and Jerk

B) Front Squat
Every 2:00 x 5 Sets
4 Reps @ 70%

% of Back Squa

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