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A) 5 rounds each exercise for quality:
1) 5-10 strict HSPUs or Pike HSPUs
2) 5-10 strict Ring Dips
B) 15 minutes amrap:
5 reps Chin-ups
20 reps alternating tall plank cross body knee to elbow
10 reps weighted Push-ups
C) 10 minutes amrap Sled Pull AHAP
A) EMOM 20:
1) 6 reps Back-Squats RPE 7
2) 30 seconds amrap Prowler Push M60kg/W40kg
3) 20 Tuck-ups
4) 30 seconds amrap Pull-ups or Ring-rows
B) For time:
Buy-In: 50 calories bike
Directly into
CrossFit Hero WOD „Omar“
10 DB Thrusters M15kg/W10kg
15 Burpees over DBs
20 DB Thrusters M15kg/W10kg
25 Burpees over DBs
30 DB Thrusters M15kg/W10kg
35 Burpees over DBs
Directly into
Buy-Out: 50 calories row
Hyrox 90:
Team of 2 for time:
40-30-20-10 reps of:
Deadlift M60kg/W40kg
Burpees over the Bar
directly into
40-30-20-10 reps of:
Goblet-Squats M24kg/W16kg
Box-Jumps M24inch/W20inch
directly into
40-30-20-10 reps of:
Double DB Push-Press M15kg/W10kg
Double DB reverse Step Lunges M15kg/W10kg
directly into
40-30-20-10 reps of:
1-Arm Devil Press M15kg/W10kg
Calories Row
Hyrox 60:
Team of 2 for time:
30-20-15-10 reps of:
DB Deadlift M22,5kg/W15kg
Burpees over the DBs
directly into
30-20-15-10 reps of:
Goblet-Squats M24kg/W16kg
Box-Jumps M24inch/W20inch
directly into
30-20-15-10 reps of:
Double DB Push-Press M15kg/W10kg
Double DB reverse Step Lunges M15kg/W10kg
directly into
30-20-15-10 reps of:
1-Arm Devil Press M15kg/W10kg
Calories Row
A) EMOM 10:
3 reps Snatch Pull RPE 7-8
B) For time:
10-8-6-4-2
Power-Cleans M60Kg/W40Kg
Front Squats M60Kg/W40Kg
Shoulder to Overhead M60Kg/W40Kg
A) OT 2 minutes for 5 rounds each:
20 reps alternating front foot elevated lunge steps with 2 DBs
20 reps alternating Curtsy Squats with 2 DBs
B)15 minutes amrap of:
40 meter mini band side steps (20 meter left
leg leading + 20 meter right leg leading)
20 reps Frog Pumps with mini band
20 reps Tuck-ups
