With the fast-growing popularity of the fitness explosion that is Hyrox, it’s no surprise that many keen CrossFitters are trying Hyrox events! But with clear differences between Hyrox and CrossFit, why are CrossFitters so good at Hyrox? Let’s dive in and find out.
Hyrox VS CrossFit: What’s the difference?
If you missed SCFIT’s recent blog article on the difference between Hyrox and CrossFit, be sure to check it out here! As a super-concise overview: Hyrox is a fitness racing event, as opposed to the programme that is CrossFit. Sure, there are set CrossFit workouts (take ‘The Girls’ for example – Fran, Grace, Helen etc…. Or the infamous ‘Murph’; arguably the most well known CrossFit Hero workout), but CrossFit itself is not an event. It is by definition, constantly varied functional movement performed at a high intensity. It’s CrossFit varied and adaptable nature that makes it such a fantastic and sustainable fitness choice for people of all ages and experiences.
The Overlap between Hyrox and CrossFit
So, we’ve established that the two are fundamentally different things – but there is no denying that there is some significant overlap in the movements, and the fitness involved in succeeding. Let’s get specific:
Functional Movements
CrossFit’s methodology is rooted in functional movement: movements that mimic real life activities and necessities. Think moving objects. Picking things up and putting them down again. Carrying things. Climbing stairs. Sitting on a chair and standing up again. Getting out of bed. It’s these critical movement patterns that form the basis of CrossFit’s foundational movements. Whilst not all of these functional movements are present in a Hyrox event, there are absolutely some familiar CrossFit movements – farmers’ carry… sled drag…. sled pull… and of course running!
The Ergs
CrossFit workouts often feature an element of metabolic conditioning, or as most call it ‘cardio’. Whilst technically any CrossFit movement has some cardio benefit, using ergs (Rower, Ski, Bike) is an effective way of training the cardiovascular system. Both rowing and skiing on Concept 2 Ergs (CrossFit’s preferred Row/Ski brand) feature in Hyrox races, in addition to a significant amount of running.
Variety
One of CrossFit’s stand out characteristics is no doubt its varied nature. Some would argue that Hyrox is NOT varied – as the event is a set sequence that does not change from event to event, or year to year, BUT when compared to similar racing style events such as marathons or triathlons, there is certainly variety in a Hyrox. Having a mixture of different movements is one of the features that makes Hyrox so appealing to so many different people; a participant may have their strengths and weaknesses, and their preferred or disliked station(s), but with the exception of running, each movement only appears once, before the athlete moves onto the next. There is certainly much more variety than other traditional racing events, such as triathlons and marathons.
CrossFit Athletes Competing in Hyrox
As popularity of Hyrox has grown, we’ve seen a number of existing CrossFir athletes dip their toe in the world of Hyrox. The most notable examples include 5-time CrossFit Games winner Mat Fraser, and of course, 7-time CrossFit Games Champion and Olympic Weightlifter, Tia-Clair Toomey-Orr.
Impressive Results
It’s safe to say Tia in particular has left a significant footprint in the world of Hyrox, achieving some impressive results with her Hyrox partner James Newbury. Highlights include a third-place finish in Hyrox Melbourne, a second-place finish in Hyrox Brisbane, AND qualification for the 2025 Hyrox World Championships in the Mixed Doubles division. She also aced the Houston race with Joanna Wietrzyk, qualifying them for the Elite 15 Pro Women’s Doubles division at the Hyrox World Championships in Chicago. Not too shabby! But even placing Tia’s incredible achievements aside (because let’s be honest – she’s somewhat super-human!), it’s not uncommon to see CrossFit Athletes exploring Hyrox, and performing very well – especially compared with athletes who come from other sporting backgrounds.
So why are CrossFitters so good at Hyrox?
All of the movements in a Hyrox are likely to already form part of a CrossFit training programme, so it’s unlikely that a CrossFit athlete would need to ‘learn’ anything new. This alone is a game changer – it puts CrossFitters a step ahead of those new to due world of functional fitness. Moreover, performing a variety of these movements in a workout is standard practice – VS those who perhaps come from a background of running, or a typical gym goer who who perhaps focusses on a specific set of movements in each session.
What it Takes
CrossFit workouts are often designed to build work capacity: the ability to sustain effort for an extended period. This is essential in Hyrox, where races can last for an hour plus. Not only is this challenging physically, requiring athletes to push through fatigue, but mentally too. It’s no secret that CrossFit cultivates mental toughness – both through programming itself, and the community environment where it is standard practice for CrossFit class mates to encourage one another and help each other to keep going. This is a crucial skill in Hyrox, where the intensity and duration of the race can be demanding.
Competition Experience
For those who are used to competing in the world of CrossFit, holding high movement standards is second nature, and training to perform reps consistently and efficiently (as opposed to simply performing them quickly, to the detriment of form) is standard practice. A seasoned CrossFit competitor won’t need to ‘try’ to squat to depth – it will be standard practice. Consistent, efficient movement not only makes for a faster Hyrox time in itself, but also reduced the risk of being ‘no-repped’ – saving time and energy in having to perform reps again.
In addition to movement standards, competitive CrossFit athletes will likely have existing experience when it comes to fuelling and nutrition, pacing, recovery – all crucial when taking part in any type of competitive fitness. Even for those who don’t compete, it’s likely they will have experience in some competition-style skills simply from having taken part in class workouts.
Hyrox & CrossFit: a Match Made in Heaven?
So there we have it – a deep dive into the crossover between this popular fitness racing event and the Methodology of CrossFit! It’s no wonder that many keen CrossFitters are dabbling in Hyrox, and unsurprising too that many Hyrox athletes are turning to CrossFit to enhance their training and seek more variety! Above all, the crossover and shared experience of fitness is undoubtedly a good thing, engaging millions of participants across the globe, and helping more people discover the fun (and health benefits!) of a functional fitness programme. We’re here for it! For CrossFit’s take on why CrossFit loves Hyrox, we recommend checking out their blog article here.
Next steps
If you’re interested in competing in a Hyrox event, or perhaps want to explore CrossFit training to complement your Hyrox passion, book a free intro at SCFIT! We’d love to chat.