Saturday September 19th

FULL HYROX DAY-
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

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
Warm up

Part 1: General Flow (2 Rounds)

   200m Easy Jog (gradually increase pace on round 2)

   10 World’s Greatest Stretches (5 per side - step into deep lunge, elbow to instep, reach to sky)

   10 Bootstrappers (squat down holding toes, extend hips up to stretch hamstrings)

   10 Scapular Push-Ups (keep arms straight, squeeze and separate shoulder blades)

   10 Air Squats (focus on depth and upright torso)

Part 2: Dumbbell & Movement Prep (1 Round)

Using a light dumbbell or one from your workout:

   5 Single-Leg Romanian Deadlifts (per side, unweighted or light)

   5 Dumbbell Deadlifts (both hands on DBs)

   5 Strict Presses (light DBs, focus on overhead lockouts)

   5 Goblet Squats (holding single DB at chest)

   4 Dumbbell Snatch (2 per side, focus on aggressive hip drive)
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Workout
30-Minute Continuous AMRAP

Maintain a smooth, conversational aerobic pace throughout.

   400m Run

   15 Dumbbell Deadlifts

   12 Dumbbell Push Presses

   15 Dumbbell Goblet Squats

   12 Single-Arm Dumbbell Snatch (alternating)


9am Weightlifting
Week 2 — More Volume / Different Positions

Snatch Complex

Every 2:00 x 5 sets

1 Power Snatch
1 Overhead Squat
1 Hang Snatch
1 Full Snatch

62–67%

Focus: The power snatch reinforces finishing tall, the overhead squat reinforces control, and then we carry both into the full lifts.

Snatch

5 x 3 @ 68–72%

Focus: Confidence in the bottom. Don't turn every rep into a power snatch just because the weight is manageable.

Clean & Jerk Complex

Every 2:30 x 5 sets

1 Power Clean
1 Front Squat
1 Hang Clean
2 Jerks

62–67%

Focus: Fast elbows, strong front rack, and repeatable jerk mechanics. The second jerk should look just as good as the first.

Clean & Jerk

5 x 2 @ 68–72%

Focus: Good rhythm without rushing. Every rep gets its own setup.

Strength — Front Squat

5 x 5 @ 70–73%

Focus: Upright torso, high elbows, and aggressive drive out of the bottom. This isn't another front squat cycle; we're simply keeping the strength you've built while adding variety.

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