HYROX – Thu, Jul 30

July 25, 2026Uncategorized

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CrossFit East River – HYROX

“Cloud Cover HYROX” (Time)

5 Rounds for time:

400m run

3 Rope Climbs

12 Box Jump Overs

15 Toes to Bar

Time Cap: 30 min

Box: 24/20in

Rope Climb: 15ft
Goals: 4:00 or faster every set

Stimulus: Bodyweight Conditioning

RPE: 7.5/10

Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.

Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.

[Cloud Cover: Levels] (5 Rounds for time ↓ shorter is better)

Level 2:

Every 3:00 x 5 Sets

2 Rope Climbs

12 Box Jump Overs

12 Toes to Bar

Box: 24/20in

Rope Climb: 15ft

Level 1:

Every 3:00 x 5 Sets

2-3 Pull to Stands

12 Box Step-Overs

12 Hanging Knee Raises or Toes to Target

Box: Choice

Masters 55+:

Every 3:00 x 5 Sets

2 Rope Climbs

10 Box Jump Overs or Box Step-Overs

12 Toes to Bar or Hanging Knee Raises

Box: 24/20in

Rope Climb: 13ft
Competitor:

Every 3:00 x 5 Sets

4 Rope Climbs

15 Box Jump Overs

20 Toes to Bar

Box: 24/20in

Hotel Gym / Travel:

Every 3:00 x 5 Sets

6 Strict Pull-Ups or 10 Towel Pull-Ups

12 Lateral Burpees

15 V-Ups or Toes to Bar (if bar available)

Big Class Option:

Starting Athletes on 1:00 Delay, Rope Climb Time Cap: :55.

–

Option B:

20:00 EMOM

Minute 1: 3 Rope Climbs

Minute 2: 12 Box Jump Overs

Minute 3: 15 Toes to Bar

Minute 4: Rest

Box: 24/20in

Rope Climb: 15ft

Accessory Finisher (Checkmark)

For Quality:

4 Sets:

10/10 Batwing Rows

16 Alternating Dumbbell Bicep Curls

1:00 Weighted Forearm Plank

PRVN Reset (No Measure)

For Completion:

10:00 AMRAP

8 Slow Cuban Press (Very Light)

:30 Kneeling Forearm Stretch (palms down, fingers away from you)

6/6 Dumbbell Wrist Rotations

:30 Kneeling Forearm Stretch (palms up, fingers towards you)

Intent: Shoulder strength and mobility, along with controlled work for the forearms