Saturday September 26th

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
40 minutes of farmers carrys, run, toes to bar, burpee box jump overs

9am Weightlifting
Snatch Complex

Every 2:15 x 5 sets

1 Snatch Pull
1 Hang Power Snatch
1 Hang Snatch
1 Full Snatch

65–70%

Focus: Finish every pull exactly the same whether receiving high or low. Don't change bar path because the receiving position changes.

Snatch

5 x 2 @ 72–75%

Then:

3 x 1 @ 77%

Focus: We start introducing singles, but nothing should feel remotely maximal.

Clean & Jerk Complex

Every 2:30 x 5 sets

1 Clean Pull
1 Power Clean
1 Hang Clean
1 Jerk

65–70%

Focus: Keep pushing through the floor. Don't yank the bar because the percentages are increasing.

Clean & Jerk

5 x 2 @ 72–75%

Then:

3 x 1 @ 77%

Focus: The heavier singles should look like the lighter doubles—not like a completely different movement.

Strength Deadlifts
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