For completion as warm-up:
500m row or ski erg or 1000m bike erg or .65 mile Echo Bike
10 alternating toe touches from plank
20 wall balls
10 burpee broad jumps
200m jog
+
Every 5:00 for 40:00 (8 sets total, 2 sets of each):
1st: 400m run + 50′ tough sled push
2nd: 400m run + 50′ tough sled pull
3rd: 400m run + 500/400m ski erg
4th: 400m run + 500/400m row
*goal is moderate/tough run pace right into in-gym work
*cap each interval @ 4:00 to ensure at least :60 rest
+
extra credit:
accumulate 3:00 in a hang from bar beginning with a max
+
optional relaxed mobility work
Tag: Hyrox
Sunday, 03.22.26 – CrossFit for Hyrox
Run-pacing/build chipper + sled skills
For completion as warm-up:
500m row/ski erg or 1000m bike erg
10 line-facing burpees
:60 hang from bar
10 burpee broad jumps – sub-max effort
easy jog to 2nd pole & back
+
For time/completion @ sustainable effort:
800m run (2 x 200m out & 200m back)
500m row/ski or 1000m bike erg
50 unbroken walking lunge steps
800m run
400m heavy single-arm Farmer’s walk, switch arms as desired but don’t put it down
800m run
50 unbroken walking lunge steps
500m row/ski or 1000m bike erg
800m run
*intent today is to find/note the run pace that allows for quick transitions in & out of the gym and relatively even times across all sets
*lunges can be unweighted or loaded w/sandbag, med ball, or single DB, but must be unbroken
*if you’re relatively new to this run volume, adjust distance/turn-around to take roughly 4:00-5:00 each
+
optional skill work:
sled push/pull tech work
*play with hand placement, straight/bent elbows, step size on the push, rope management on the pull
Saturday, 11.22.25 – CrossFit for Health & Sport
CSC Butterball Run – Otto Armleder Park @ 9 AM
Thursday, 10.23.25 – CrossFit for Health & Sport
Gymnastics skills + aerobic/carries/crawls
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these categories: gymnastics pull, gymnastics press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension
+
20:00 @ easily sustainable effort:
200m row or equivalent bike/ski
200′ bear hug carry
200m row
100′ walking lunges
200m row
50′ bear crawl
*25′ turnarounds on everything
+
5:00-10:00 coach-led mobility
Saturday, 10.18.25 – CrossFit for Health & Sport
Partner work
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00:
400m run together
400m row or ski erg
40 single DB box step-overs
40 toes-to-bar
*partners run together and split all in-gym work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Thursday, 10.16.25 – CrossFit for Health & Sport
Skills + aerobic/crawls/carries
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these categories: gymnastics pull, gymnastics press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension
+
20:00 @ easily sustainable effort:
400m row or equivalent bike/ski
200′ bear hug carry
100′ Farmer’s walk
50′ bear crawl
*25′ turnarounds on everything
+
5:00-10:00 coach-led mobility