Saturday October 3rd

FULL OR HALF HYROX DAY-
Now until the official Hyrox race day in tamp we will be running full and half hyrox simulations every Saturday.
we still have 9am CrossFit and 9am Weightlifting
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If you didnt reserve a heat yet, please reach out. You need to reserve a time. If you show up and just jump in your are going disrupt the order of the people that did reserve a spot.
Partner or solo, full or half.
Heats start at 7:00, 7:20, 7:40, and 8:00

8am Hyrox
1 km Run
Station 1: 1,000m SkiErg
1 km Run
Station 2: 50m Sled Push (102 kg - 175 kg including sled)
1 km Run
Station 3: 50m Sled Pull (78 kg - 153 kg including sled)
1 km Run
Station 4: 80m Burpee Broad Jumps
1 km Run
Station 5: 1,000m Row
1 km Run
Station 6: 200m Farmers Carry (2x 16 kg - 32 kg kettlebells)
1 km Run
Station 7: 100m Sandbag Lunges (10 kg - 30 kg sandbag)
1 km Run
Station 8: 100 Wall Balls

9am CrossFit Running, Single arm db clean and jerks, Single arm overhead walks and v-ups

9am Weightlifting
This is the last week with significant repetition volume. Athletes should leave tired from lifting, but still without taking genuinely heavy attempts.

Snatch Complex
Every 2:30 x 4 sets
1 Power Snatch
1 Hang Snatch
1 Full Snatch
70–73%

Snatch
5 x 2 @ 75–78%
Then:
3 x 1 @ 80%
Focus: We're asking athletes to maintain all the positions we've built as the weight starts becoming more serious. No misses. If 80% isn't clean that day, stay lighter.

Clean & Jerk Complex
Every 3:00 x 4 sets
1 Power Clean
1 Squat Clean
1 Front Squat
1 Jerk

70–73%
Clean & Jerk
5 x 2 @ 75–78%
Then:
3 x 1 @ 80%
Focus: Don't let fatigue turn the jerk into an afterthought. Stand the clean completely, regain your breath, then attack the jerk.

Strength — Push Press
5 x 5 @ 65–70%
Then
3 x 8 Barbell Rows
Focus: Basic upper-body strength. The push press develops leg drive into the bar and overhead strength without adding more complicated Olympic-lifting technique.

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