HYROX – Thu, Nov 12

November 7, 2026Uncategorized

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CrossFit East River – HYROX

“Final Approach” (Time)

For Time

3 Rounds for Time

800m Run

15 Barbell Movement

400m Run

15 Barbell Movement

Barbell Movement:

Round 1 – Hang Power Snatch #95/65

Round 2 – Hang Power Clean #115/75

Round 3 – Front Squats #135/85

Time Cap: 35:00

Score = Time

Machine Conversions:

800m Run = 2000/1800m BikeErg or 1000/900m Row

400m Run = 1000/900m BikeErg or 500/450m Row

200m Run = 500/450m BikeErg or 250/225m Row
Stimulus: Run Conditioning and Barbell Cycling, CrossFit Couplet

RPE: 8.5/10

Primary Objective: Pick up the barbell within :10 of finishing every run.

PRVN Reset

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality:

3 Sets:

8/8 Side Lying Dumbbell External Rotations

8 Low Plank Body Saws

50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)

Keep the lat pull-downs slow on the return and the ribs stacked over the hips. Carry light enough that the elbow stays locked and the shoulder stays packed for the full distance.