HYROX 29.04.2025

10min EMOM:

-12-15 Ring Rows o. Body Rows

-12-15 Wallballs
2min Rest
10min EMOM:
– 40-45sec work: Sled Push
– 40-45sec work: Box Step Ups
2min Rest
10min AMRAP:
5cal Row
5 Burpees Over Rower
6cal Row
6 Burpees Over Rower
7cal Row
7 Burpees Over Rower
..etc..

CrossFit WOD 29.04.2025

A) with a Partner, YGIG:
Partner A does 1min easy Cardio / free Choice,
while Partner B does dynamic Mobility / Activation, the switch:

-Worlds Greatest Stretch

-Diagonal Arch Ups

-Reverse Plank Bridge Hip Lift

-30sec-each-Side-Plank-Hold

-Strict Hanging Leg Raises

B) With a Running Clock for 37min:
00:00-06:00 AMRAP:
10 Box Jumps Over
10 Tuck Ups-30sec Rest
6:30-12:30 AMRAP:
10cal Bike
10 Sprawls-30sec Rest
13:00-18:00 AMRAP:
10cal Row
10 Jumping Lunges

-1min Rest

& REPEAT

CrossFit WOD 28.04.2025

A) Deadlift & Kipping / Butterfly Pull Ups

B) „DAN“
26min AMRAP:
1 Deadlift (120/80)
5 Pull Ups
7 Push Ups
9 T2B
300m Run/Row/15cal Bike

HYROX 27.04.2025

HYROX 90 MIN:

For 60min:
Buy-In: 2000m Row
then:
40min AMRAP:
10 Synchro Burpees
15 Partner Wallballs
20cal Row
25 Medball Bearhug Lunges
30 Medball Sit Ups
40m Farmer’s Carry (ahap)
then, in remaining time:
Row o. Bike for max. distance

HYROX 60 MIN:

For 40min:
Buy-In: 800m Row
then:
30min AMRAP:
5 Synchro Burpees
10 Wallballs
15cal Row
20 Medball Bearhug Lunges
25 Medball Sit Ups
30m Farmer’s Carry (ahap)
then, in remaining time:
Row for max. distance

CrossFit WOD 25.04.2025

A) DB Snatch, Handstand Push Up

B) 20-18-16-14-12-10-8-6-4-2
Alternating Dumbbell Snatches (22.5/15)
10-9-8-7-6-5-4-3-2-1
Handstand Push Ups