How CrossFit prepares you for HYROX?
The overlap is greater than you might think.
1. Posterior chain strength: HYROX movements require a strong posterior chain (sled pushes, sled pulls, burpee broad jumps, lunges, etc.). CrossFit is all about posterior chain strength, especially under fatigue. That’s why someone who regularly trains CrossFit is likely better positioned to succeed in HYROX compared to someone who just lifts weights at a gym or just runs – it is one thing to have a high 1RM deadlift, it is a whole other ballgame to deadlift after box jumps and with an elevated heart rate! Additionally, the weights are no joke, so a base strength is going to be key in the HYROX race!
2. Explosiveness: HYROX requires explosive power (e.g., burpee broad jumps, sled pulls). While CrossFit may not train these types of movements or standards specifically, CrossFit regularly includes box jumps, olympic lifts and burpees, to name a few, which all similarly train explosive power!
3. Mental training: HYROX is a long workout! It is akin to some of the hero WODS CrossFit has (e.g., MURPH), which last 60+ minutes. Aside from HERO workouts, CrossFit training builds mental toughness so that you stay dialed in throughout the entire HYROX workout. It even helps to remind yourself how many challenging CrossFit workouts you have completed when the going gets tough!
4. Aerobic training: Aerobic training is characterized as sustainable, repeatable and paced efforts for longer durations. Aerobic training is typically less intense and can include longer runs, bike, row, ski, sled, carries, and mixed local work with lighter weights and longer rest breaks to keep your heart rate a bit lower. A well-rounded CrossFit program should include some aerobic-type training, especially if people are coming 5+ days per week. Our programs at 6S specifically have aerobic training on Sunday’s and also sometimes an additional day during the week. It is usually the “not so sexy-looking” workout on paper, but its benefits span beyond HYROX prep!
It is no coincidence that some of the top athletes train CrossFit and top CrossFit athletes can jump into a hyrox race and thrive!
CROSSFIT MOVEMENTS WITH TRANSFERRABLE SKILLS FOR HYROX:
- Cleans –> Which help prepare for Burpee Broad Jumps
- Box Jumps –> Which help prepare for Sled Push
- KettleBell Swings –> Which help prepare for Sled Pull
- WallBalls –> Which help prepare for WallBalls
Visit the link below to meet with one of our coaches and have a chat about getting started with your preparatory training for the HYROX race!
https://msgsndr.com/widget/appointment/6sfitness/free-intro
Here for You,
Your 6S Team
