HYROX – Thu, Feb 26
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CrossFit East River – HYROX
“Americano” (Time)
5 Sets: For Time
400m Run
20/15 Calorie Row
30 Abmat Sit-Ups
20/20ft (6/6m) Single Arm Overhead Walking Lunge
Rest 1:30 b/t sets
SA OH Lunge: KB x 1 @ 53/35lb, 24/16kg, or DB x 1 @ 50/35lb, 22.5/15kg
Score = Total Running Time (Including Rest)
Goal: 4:00-5:00 /set , 25:00-30:00 Total running Time
Time Cap: 33:00
RPE: 7.5-8/10
Stimulus: Midline and Aerobic Stamina
Primary Objective: Maintain consistent pacing across all five sets
Secondary Objective: Stay composed on the overhead lunges to protect shoulder stability and midline integrity
[Americano: L2, L1, & Masters 55+] (Time)
Level 2:
5 Sets: For Time
400m Run
15/12 Calorie Row
25 Abmat Sit-Ups
20/20ft Single Arm Overhead Walking Lunge
Rest 1:30 b/t sets
SA OH Lunge: KB x 1 @ 35/26lb, 16/12kg, or DB x 1 @ 35/25lb, 15/12kg
—
Level 1:
5 Sets: For Time
300m Run
13/10 Calorie Row
20 Abmat Sit-Ups
20/20ft Goblet Walking Lunge
Rest 1:30 b/t sets
Goblet Lunge: 35/18lb, 16/8kg
—
Masters 55+:
5 Sets: For Time
400m Run
15/12 Calorie Row
25 Abmat Sit-Ups
20/20ft Goblet Walking Lunge
Rest 1:30 b/t sets
SA OH Lunge: KB x 1 @ 35/26lb, 16/12kg, or DB x 1 @ 35/25lb, 15/12kg
[WOD: Competitor & Travel] (Time)
Competition:
5 Sets: For Time
400m Run
20/15 Calorie Row
30 GHD Sit-Ups
20/20ft Single Arm Overhead Walking Lunge
Rest 1:30 b/t sets
SA OH Lunge: KB x 1 @ 70/53lb, 32/24kg, DB @ 70/50lb, 32/22.5kg
—
Travel / Hotel:
5 Sets: For Time
600m Run
30 Abmat Sit-Ups
10/10 Single Arm Overhead Lunge
Rest 1:30 b/t sets
SA OH Lunge: KB x 1 @ 53/35lb, 24/16kg, or DB x 1 @ 50/35lb, 22.5/15kg
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)
For Quality
3 Sets:
:20 Dual Kettlebell Front Rack Wall Sit
10 Goblet Cyclist Squats @ 3030 Tempo
Rest minimally between exercises
Rest as needed b/t sets
Choice on loads