HYROX – Thu, Jan 15

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CrossFit East River – HYROX

“Split Decision” (2 Rounds for time)

0:00 – 16:00

For Time

400m Run (Each Round)

27-21-15-9 Dual DB Box Step Overs

#50/35

16:00- 32:00

For Time

30/22 Calorie Echo Bike (Each Round)

27-21-15-9 Burpees
Score = Sum Total Time of both intervals

Primary Objective: Maintain consistent pacing between both intervals

Secondary Objective: Maintain Big Sets on Step Overs and similar paces on the run and the bike.

“Split Decision” (2 Rounds for time)

0:00 – 16:00

For Time

400m Run (Each Round)

27-21-15-9 Dual DB Box Step Overs

#50/35

16:00- 32:00

For Time

30/22 Calorie Echo Bike (Each Round)

27-21-15-9 Burpees
Score = Sum Total Time of both intervals

Primary Objective: Maintain consistent pacing between both intervals

Secondary Objective: Maintain Big Sets on Step Overs and similar paces on the run and the bike.

[Split Decision: L2, L1, & Masters 55+] (2 Rounds for time)

Level 2:

0:00 – 16:00

For Time

400m Run

24-18-12-6 Single DB Box Step Over

#50/35

16:00- 32:00

For Time

26/18 Calorie Echo Bike

24-18-12-6 Burpees

—

Level 1:

0:00 – 16:00

For Time

200m Run

22-18-12-8 Single DB Box Step Over

#35/20

16:00- 32:00

For Time

20/14 Calorie Echo Bike

20-15-10-5 Burpees

Mobility (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3-4 Sets:

10/10 Three Point Bent Over Dumbbell Row

10-12 Dual Dumbbell Zottman Curls

8/8/8 Banded Wrist Pull Aparts