Introducing Hyrox training at CFG!!
HYROX and CrossFit are both fitness competitions but they have different structures and focuses. While both HYROX and CrossFit emphasize functional fitness, HYROX is a more specific race style competition with a large emphasis on running and very specific exercises, . CrossFit tends to include more weightlifiting, strength and resistance training as well as gymnastics movements while offering a broader range of workouts and formats. You wont see barbells or pull-ups in a Hyrox race so think more cardio/conditioning/endurance vs a mix of cardio and strength training as in CrossFit.
Thursday Jan 16th, will be our first Hyrox class. More details will be posted.
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Row 2:00 increasing intensity every :30
30 Alt Walking Lunges
20 Cossack Squats w/ Hands on the floor (Total)
50 RKBS, 53/35# – Elbows at your sides
Then…
Back Squats (week 1 of 3)
Every 2:00 x 5 sets:
5 Back squats (@ 75-78%)
Building off the volume of 10s the weight is going to start getting heavier and we will continue with 5s for the next 3 weeks.
Get set, take a big breath and drive out of the hole. These should be challenging, but you should feel like you could still do 2 more reps each set.
Then…..
15 Min AMRAP:
5 Bar Facing Burpees
7 Hang power cleans 115/75 or 95/65
5 Bar Facing Burpees
7 Toe to Bar
21 Double Unders (or 30 singles)
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