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Saturday November 29th
Saturday
8am Hyrox Class (endurance)
9am CrossFit AND 9am Weightlifting
8am HYROX
STATION 1 – Ski Erg
100 Calories Ski Erg
Switch every 10calories
600m Run Together
STATION 2 – Sled Push + Sled Pull
Push: 6 × 50 feet heavy (3 each)
Pull: 6 × 50 (rope pull backwards) 3 each
600m Run Together
STATION 3 – Burpee Broad Jumps
100m total switch every 5 jumps
400m Run Together
STATION 4 – Farmer’s Carry
200m total (Heavy KB or DB)
Split however you want
600m Run Together
STATION 5 – Wall Balls + Sandbag
100 Wall Balls (20/14)
40 Sandbag Ground-to-Shoulder (75/50)
Break up as needed
600m Run Together
STATION 6 – Row Erg
100 Calories Row
Switch every 10–15 cals
600m Run Together
STATION 7 IF YOU MAKE IT
Back to the ski for max cals in remaining time
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:
Every 10:00 x 5 Sets
5 Burpee Box Jumps
200m Run
10 Toes to bar or weighted sit ups
400m Run
15 Wall Balls
600m Run
Box Height: 24/20in
Wall Ball: 20/14lb, 9/6kg , 10/9ft
Score = Time
Goal: 8:00 on /2:00 off
9am Weightlifting
Warm-Up:
:45/:45 PVC Front Rack Stretch
15/15 Clamshell Plus
20 Banded Face Pulls from Squat
-then-
For Quality:
3 Rounds
15/12 Calorie Row, Building
:15 Dead-Hang + :15 Active Hang
8 PVC Pipe High Hang Muscle Snatch
8 PVC Pipe Overhead Squats
Weightlifting:
A) Snatch
Every 90 seconds x 8 Sets
1 Snatch @ 70%+
Building to a Heavy for the Day.. Ideally with the last 3 sets at or above 90%
% of Snatch
B) Clean and Jerk
Every 2:00 x 8 Sets
1 Clean and Jerk @ 70%+
Building to a Heavy for the Day.. Ideally with the last 3 sets at or above 90%
% of Clean and Jerk
B) Back Squat
Every 3:00 x 4 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 90%
% of 1RM Back Squat
Accessories (Optional)
For Quality
4 Sets
5-7 Weighted Bar Dips
:25/:25 Single Arm Ring Plank
12 Goblet Cyclist Squats @ 21x1 Tempo
