“First Hand”
On the minute x 20:
1: Bike erg calories
2: Sit ups
3: Double unders
4: REST
Wednesday - Hyrox
Rep/Interval Scheme: 1:00 work // :20 rest x 30 rounds
8:00 per zone —> 3x at each station (alternating between A & B)
Zone 1
A: Max reps dumbbell clusters (40/25#)
B: Max meter run
Zone 2
A: Max meter underhand sled push (sprint; light weight)
B: 2x kettlebell halo + 2x kettlebell goblet squat
Zone 3
A: Max reps dumbbell bench press (40/25#)
B: Max meter ski erg (sprint)
Zone 4
A: Max reps kickstand dumbbell RDL (40/25#)
B: Max reps lateral jump burpees
Zone 5
A: Max meter row (sprint)
B: Max meter dumbbell front rack walking lunge (40/25#)
Wednesday - CrossFit
Strength
4 Sets
1 weighted strict pull up
— Rest :20 —
3 medball slams
Build in weight. Rest 2:00 between sets.
Conditioning
“Hallucinate”
AMRAP 14
2 rope climbs
4 burpee box jump overs (30/24”)
8 dumbbell snatches (70/50#)