“Pre Workout” (BOTH HYROX AND CROSSFIT CLASS)
STRENGTH -BACK SQUAT
Week 1 – 20 Rep Back Squat
(START AT 50% to 60% of your 1 RM – You will be adding 5 to 10 pounds to this number over 10 weeks)
Nigel Uno
Every 4:00 (4 sets)
12 Toes to Bar
16 Burpee Box Jump Overs (24/20)
12 Toes to Bar
FX: Hanging Knee Raises, 12 Burpee Box Jump/Step Overs
“Pre Workout” (BOTH HYROX AND CROSSFIT CLASS)
Team of 2.
3 x 10 min on / 2 min off:
A) AMRAP:
20 Partner Wall balls
20 Box jumps 24/20in with step down
400m run
B) AMRAP:
40/30 Row
30 KB Swing 53/35lbs
400m Run
C) AMRAP:
20m Sled push – 330/220lbs
20m Broad jumps
400m Run
Gymnastics Skill Review
Take this time to warmup and practice form and
efficiency in the gymnastic
option that are you planning
to do in today’s workout.
* Bar Muscle-ups
* Chest to Bar Pull-ups
* Pull-ups
* Jumping Pull-ups
“NEW GRANGE”
4 Sets (Every 5:00)
5 Bar Muscle Ups (Or 10 Chest to Bar)
10 Overhead Squats (95/65)
5x50ft Shuttle Runs
10 Overhead Squats (95/65)
5 Bar Muscle Ups (Or 10 Chest to Bar)
RX: 75/55, Pull Ups
FX: 5 Jumping Pull Ups, empty barbell
“GLENDALOUGH”
2000/1750m Row
-into
200 Single Unders
50 Strict Abmat Sit Ups
150 Double Unders
50 V-Ups
100 Crossover Singles
50 Abmat Sit Ups
FX 1500/1250, single unders, 30 v-ups
Time Cap: 22 Minutes
GYMNASTICS: Handstand Push-ups/Standard Push Ups
3 Max Effort sets, rest 1 min between sets:
Level 1: Strict Deficit HSPU
Level 2: Strict HSPU
Level 3: Box Handstand Push Ups
Level 4: Push Ups
Level 5: Elevated Push Ups
Score is reps. Note your level in comments.
Kilkenny
For Time:
50/40 Calorie Air Bike
+Total Bike seconds in Burpees to Bar
(For example, if the bike takes 60 seconds, then you have 60 burpees to bar)
RX: 40/32
FX: 32/24, Regular Burpees
Time Cap: 15 Minutes
Bench Press:
– Heavy Single (10-12
minutes)
* Rest a little longer than
normal between sets when
you reach heavier weights *
Limerick
10:00 AMRAP
10 Dumbbell Bench Press (70s/50s)
7 Strict Pull Ups
Independence
RX: 5 Strict Pull Ups, 50/35
RX: 5 strict pull ups negatives, 35/25
Galway
Every 12:00 (2 sets)
3 rounds
24 Wall Balls (20/14)
12 Toes to Bar
6 Clean and Jerks (155/105)
RX: 135/95
FX 95/65, Knees-to-Chest, 14/10
HYROX CLASS (9 AM)
Farmers Tan
Score Rounds and Reps
30 min AMRAP:
400m Run
20 Goblet Squats 50/35 lbs
100 Meter Farmers Carry
20 KB swing – 53/35lbs
20 Hanging Leg Raises
CROSSFIT CLASS (10:15/11:30)
STRICT PRESS
Heavy 2-rep Dead Stop Shoulder Press
(Build in weight)
ELDORADO
2 sets (Begin set 2 at 12:00)
21-15-9
Calorie Row (FEMALE 16-12-8)
Burpees
Calorie Air Bike
*Female Calories: 16-12-8. Does not apply to the burpees.
2 sets (Every 12:00)
FX: 14-12-10 (Female (12-10-8)
IMPALA
12:00 AMRAP
6-12-18-24-30. . .
Single Dumbbell Box Step Ups (50/35) (24/20)
12 GHDs (Or Stick Sit Ups)
FX: 25 sit ups, 35/25
GYMNASTICS: Skill Review
Take 15 minutes to help athletes practice double-unders or crossover singles. We have crossover singles coming up in a workout soon and today would be a great day to practice.
Level 1: single-unders
Level 2: double-unders
Level 3: crossover singles
Level 4: crossover doubles n