CrossFit Vs Hyrox Part 2: Is the Training Actually That Different?

Short answer: yes and no.

Both CrossFit and Hyrox training involve hard work, conditioning, and discipline. But the intent behind that work – and how it’s structured – is different.

The real distinction is CrossFit is constantly varied where as Hyrox can be more specifically tailored to the demands of a Hyrox race. 

CrossFit Training: Constantly Varied (But Not Random!)

The biggest challenge when programming for CrossFit is that you have to programme to prepare people for almost anything and everything. It is purposefully non-specific yet at the same time very specific (to CrossFit). Programming to focus on improving specific aspects of CrossFit whilst not neglecting or allowing others to decline is one of the most challenging programming conundrums in any sport (and takes skill, experience and a lot of patience)

Hyrox Training: Specific by Design

Hyrox on the other hand is simply more predictable… much like a running, swimming or weightlifting competition, you know what you are training for therefore the specificity of the programming can be more dialled in. Arguably that means that programming for Hyrox can and should be more detailed and purposeful… I think there is a misconception that this means easier… I would argue that this isn't the case if it is done well and done in the detail and with the care that it deserves.

In both scenario's random workouts don't fly. Look at one of CrossFit's key statements 'Varied NOT Random'. The difference is that a Hyrox Programme is going to be slightly less varied.

The Fitness Pyramid

Maybe the most simply way to compare and contrast the two is to look at the CrossFit Pyramid….

1. Nutrition 

The premise of this is pretty simple, Good nutrition is key. I saw something the other day which really resonated… 'If you are not looking after your nutrition, you are not doing CrossFit'. I think this could be said for Hyrox as well. Nothing frustrates me more than when people continuously look to add supplements that will in reality add little to no performance but neglect the basics that will create the fantastic base for the body to perform, recover and thrive. 

It is pretty clear. For both Hyrox and CrossFit, Nutrition is the base of the pyramid. 

1. Metabolic conditioning

It is pretty clear that this is the foundation of Hyrox but to be very clear, this event is spent mainly trying to remain in an aerobic/ threshold heart rate zone. Red line early and your race could well be ruined. You are training for a relatively specific time frame and therefore the training can be designed around this and the aerobic capabilities needed to maintain performance over the course of that time. 

CrossFit however again should be treated differently…. In theory (although maybe not in reality) a CrossFit Athlete should be able to go for hours (a marathon row for example) and be equally capable over a 1 rep max or sprint. Therefore the training needs to account for this. What should be said here is that the majority of workouts tend to be around 14 minutes long

So I don't think there can be any doubt here that metabolic conditioning is a big and fundamental layer for both sports. But you can without a doubt be more specific when it comes to Hyrox. 

1. Gymnastics - 

There is Nuance here when we are talking about Gymnastics. A Burpee is considered gymnastic when we talk about CrossFit and clearly this is a fundamental part of Hyrox and Hyrox Training. I would argue from a Hyrox standpoint this is probably categorised under metabolic conditioning. 

There is no doubt how important this element is to CrossFit, the Muscle up, the Pull Up, the ring dip, rope climb, etc are all critical elements that need to be mastered and could come up in competition. But what is gymnastics really about…. Control and in a CrossFit sense, control under fatigue.

So although these movements don't come up in Hyrox (they can in some other Hybrid events) is there value in training them when it comes to Hyrox? My view… absolutely… Rope climbs, pull ups, ring dips, Toes to Bar… they all have relevance when it comes training elements of Hybrid events and conditioning the body to take on the challenge. We have to avoid simply just repeating Hyrox movements continuously… from a training perspective that can lead to injury… from a training facilities standpoint the variation and challenge keeps people coming back through the door if it is managed and importantly, explained well.

Fundamental for CrossFit? Yes… necessary for well rounded, long term, Hyrox performance… I would argue yes. 

1. Weightlifting

You have to count Sled Pull and Push as strength elements in Hyrox so in both Hyrox and CrossFit (as well as a bunch of other Hybrid events) weightlifting is a critical element. 

How do we build the strength and power to waltz through the sleds or the lunges without ruining our running? How do we build the power to make a 6 or 9kg medball feel light for Wallballs? We lift weights… we become strong and powerful! 

The big difference is do you need to be able to cycle a heavy barbell snatch or be able to split jerk to be able to train these elements for Hyrox… probably not. It's not going to hurt but could the time be spent building in a different way rather than focusing time and attention on the skill and technique needed to do this… yes. 

Maybe it is more simple that that again… is Olympic weight lifting critical in CrossFit… Yes! Is it critical for Hyrox… no but elements of it can be helpful in developing the strength and power needed to excel. 

1. Sport

In part 1 we discussed the funnel… where when people start to compete they are hooked into the sport. Hyrox almost fast tracks this… creates a buzz around the competition and again have tailored themselves perfectly for mass participation. CrossFit competitions… taking on the unknown and unknowable… that can be a more scary proposition. 

You could take your average runner or average gym goer and prepare them to complete (not thrive in but complete) a Hyrox in a relatively short amount of time. The challenge with CrossFit however is so broard that competing can feel more intimidating… 'what if something comes up that I can't do?'. 

This is where the challenge lies for CrossFit… how do you get people to that, locked in competition point, to keep people coming back time and time again quickly. 

The Conclusion

Ultimately there is a whole bunch of similarities between the two but there is significant differences in how broard the training needs to be to master each one… you could almost argue that the Pyramids are pretty similar it's just that the Hyrox one is a smaller or narrower pyramid. 

What does that mean in practice… you can’t approach programming the two the same. Yes there are similarities but the mindset has to be different. The take home… just because Hyrox has lower variability and lower gymnastics skill means on one hand that the programming needs to be even more detailed and even more specific… 

In Part 3 we discuss if Both CrossFit and Hyrox can Thrive?