30. September 2023
Sep
30
CrossFit – Sat, Sep 30
Hyrox Event on Saturday, 30th of September.
Briefing starts at 9.30 – first heat at 10 AM.
Briefing starts at 9.30 – first heat at 10 AM.
Warm-Up
Warm-Up
3 Sets
5/side Squat + Sky reach
10 Snatch Grip RDLs
5 High hang Muscle Snatch
5/side Box Step ups
5/side Squat + Sky reach
10 Snatch Grip RDLs
5 High hang Muscle Snatch
5/side Box Step ups
Strength / Skill
Power Snatch + Overhead Squat + Below Knee Hang Squat Snatch + Overhead Squat + Squat Snatch + Overhead Squat (3 x 1 complex)
WoD
AC/DC (Time)
"AC/DC"
In teams of 2
For Total Time:
3 rounds
20 alternating box jumps @24/20" (10 per person)
10 synchro thrusters @60/42,5
In teams of 2
For Total Time:
3 rounds
20 alternating box jumps @24/20" (10 per person)
10 synchro thrusters @60/42,5
–rest 3 minutes–
3 rounds:
20 alternating box jumps @24/20" (10 per person)
10 synchro squat cleans @60/42,5
–rest 3 minutes–
3 rounds
20 alternating box jumps @24/20" (10 per person)
10 synchro power snatch @60/42,5
Cooldown / Cashout
Supinated Grip Passive Hang on Bar (Time)
Supinated Grip Passive Hang on Bar: Accumulate 2 minutes; break as needed
Score: time in seconds of longest hold (2 min max.)
3 sets of the complex
Rest as needed
*Drop & reset after each OHS
*max of 3 seconds between each – Work to a heavy complex for the day but below 9/10 RPE.