DeNovo CrossFit HYROX P'F"T

1000m Run 

50 Burpee Broad Jumps 

100 Stationary (Forward) Lunges 

1000m Row 

30 Hand Release Push-Ups 

100 Wall Balls (14/10)

1. 1000m Run:
Done outside

2. Burpee Broad Jumps:
The Burpee Broad jumps are to be done in place over 2 lines measured 35 inches apart. The burpee can be done any way as long as the entire body, including the chest, makes contact with the ground and facing the nearest line. The participant can stand up in any way but must jump over both lines with a two-foot take off and two-foot landing. The participant will then turn around to complete the next rep. Each rep counts after the participant jumps over both lines. 

3. Stationary Lunges:
The Stationary Lunges are to be done in place. The lunge must begin in a standing position with both feet side by side. The participant may step forward, and the back knee must make contact with the floor. The lunges must be alternating with 100 reps total, or 50 reps each leg. 

4. 1000m Row:
The monitor should read 0m when the participant starts and NOT where the previous participant left off.

5. Hand Release Push-Ups:
The push-up must start from a plank position, with the participant’s hands and feet only on the ground. They must lower their body all the way to the ground before picking up and releasing their hands to ensure full range of motion. The push-up must end in a plank position without any assistance from the knees or any other part of the body. The feet must remain in contact with the ground throughout the entire movement. 

6. Wall Balls (14/10):
The rep must start with the participant in a standing position while holding the ball. The participant must then lower into a squat position until their hip crease is below their knee. Once full range of motion is achieved, they may stand as they throw their ball to the designated target. (10ft for men and 9ft for women). Each rep is completed once the ball hits the target. If the ball does not make contact with the target, it will result in a no rep.

1000m Run 

50 Burpee Broad Jumps 

100 Stationary (Forward) Lunges 

1000m Row 

30 Hand Release Push-Ups 

100 Wall Balls (anything less than 14# for me and 10# for ladies)

*All modification options automatically mean the workout is SCALED.

1. 1000m Run:
If the participant is unable to run due to an injury or a movement limitation, they can substitute the 1000m Run for a 1250m Ski-Erg, or 2500m BikeErg, or 1.9 mile assault/echo bike.

2. Burpee Broad Jumps:
If the participant is unable to jump, they may step over the lines or do burpees in place without the broad jump. If they are not able to get all the way to the ground, they may step or jump back into a plank position and then step back into a standing position.

3. Stationary Lunges:
If the participant is not able to reach full range of motion, they may lower their back knee as low as possible without touching the floor. 

4. 1000m Row

5. Hand Release Push-Ups:
The participant may modify the push-up by using their knees instead of their feet. The same range of motion applies. 

6. Wall Balls:
If the participant is not able to complete full range of motion with their hip crease below their knee, they may modify to a higher depth squat. If they are not able to reach their designated target, they may aim for a lower target. Any medicine ball less than 14# for men and 10# for ladies is scaled.