Westbound Crossfit - OPEN GYM
1530
Hyrox Conditioning
Run - 500 meters
Row - 500 meters
Run - 500 meters
Farmers Carry - 2x24kg - 120 meters
Run - 500 meters
Sandbag Walking Lunge - 15kg - 60 meters
Run - 500 meters
Wall Ball Shots - 14 pounds - 10x10 EMOM
I was quite pleased with myself for finishing in 37:54. I just wanted to get in the rhythm of working through the movements in order and wanted to sprinkle in some running. Run was an out and back from the back door to the Holland St, making a left and turning around at Garland Way. The first run took 4 minutes (later measured it to 500 meters on Google Earth). Farmers Carry was two laps around the gym (measured by pacing off 180 feet in one lap). The pace on the wall ball shots felt really good. I think this would be sustainable in Hyrox.
Going forward a good scenario would be to work through movements 1-4 (Ski-Push-Pull-Burpee Broad Jumps) and movement 5-8 (Row-Farmers Carry-Lunge-Wall Ball) alternating ideally twice a week or every 10 days. Walking Lunges and Burpee Broad Jumps can be done anywhere. The others require a little planning.
No comments:
Post a Comment