What is CrossFit

CrossFit is a physical training regime created by Greg Glassman in the early 2000’s that puts emphasis on what it calls “functional movements performed at a high intensity across broad domains”. This is a way of saying high intensity interval training with multiple different types of movement. Where CrossFit truly differentiated itself from the rest of the fitness industry is the complexity of the movements it uses in its training style.

CrossFit is not only a method of physical preparation but also a sport in and of itself, there are many CrossFit competitions around the world most notably the CrossFit Games where people compete in what they very humbly named the “Fittest on Earth”.

What Is Hyrox

Hyrox is not a training style but a race. It was not created to prepare people physically but much more so to allow people to test their physical capacities through competing in a Hyrox race. This is probably the most notable difference between the two but more on that later. Hyrox was born out of Germany in 2017 and has seen worldwide success in getting people to compete in their race. The Hyrox Race includes 8 different tasks (rowing, ski erg, farmer's carry, lunges, burpee broad jump, wall balls, sled push, sled pull).

How Are They Similar?

Both Require Cardiovascular Capabilities

CrossFit and Hyrox workouts or competitions will require highly developed cardiovascular systems. This makes the two sports very similar in that they require the long term and short term development of the cardiovascular system. When striving for physical health, both Hyrox and CrossFit will help you progress your cardiovascular system and become a healthier individual.

Both Require Strength

CrossFit and Hyrox also both require individuals to be strong. CrossFit requires much more strength than Hyrox if you are looking to compete at a high level. Either way if you are training for a Hyrox or doing CrossFit training you will be working on your strength metrics. This is why they are both effective at developing health through increasing strength and muscle mass. Excellent physical health requires good levels of muscle and strength, this can be achieved through training for a Hyrox and using CrossFit style training.

Hybrid Sports

As both the Hyrox race and CrossFit require elements of strength and endurance they are both classified as hybrid sports. This means they require both endurance and strength elements. Performing in hybrid sports is an amazing way to improve your physical health as it can often take you above and beyond what you require to be healthy.

Both Put Emphasis on HIIT

HIIT or high intensity interval training is a very popular training style and is extremely effective at improving cardiovascular capabilities (VO2 max). CrossFit and Hyrox workout styles often put a huge emphasis on HIIT, so much so that they often miss out on building a well balanced cardiovascular system.

How Are Hyrox and CrossFit Different?

Variety of Exercises

Within CrossFit there is a huge number of movement variations that can show up in competitions. One of the tag lines is “unknown and unknowable” so CrossFit competitions are always looking for new and different ways to test the body. This means that the training will use a huge variety of exercises to expose people to a huge variety of exercises. WhereasHyrox has 9 exercises all of which are within the race. This makes it much easier to train for in a way as you can be very sure which exercises are going to show up. However, for people who love variety it creates a situation where training can become repetitive. This may seem odd to individuals like runners, who literally perform one exercise. But for CrossFitters, being limited to nine exercises can be challenging.

Variety of Competition

Just as the CrossFit training style is hugely varied, so is the competition. This means that the competitions are fun in the sense that you do not know what tasks you are going to perform. When I say you don’t know I mean that in the sense that you’re not sure of the details, it is pretty rare that “new” exercises show up they are just organized in different ways. This makes preparing for CrossFit events a bit of a nightmare. Hyrox on the other hand never changes. You perform the same race every time. This completely changes the dynamic of both the training and the competition.

Comprehensive Training Programme

CrossFit and Hyrox differ in that CrossFit, when done correctly, is a comprehensive training programme for both the sport of CrossFit and for physical health. CrossFit will move you through all movement categories and all energy systems on a weekly basis (when done correctly). Hyrox isn’t really a training style yet, we will see if that develops or not. Hyrox is a race which individuals can train for, but people are not yet opening Hyrox-only gyms to help people get healthy. We will see if that’s what this new sport turns into or not.

High Emphasis on Running

A huge difference between the two sports is that Hyrox puts a huge emphasis on running (there is a total of 8km in the race) whereas elite CrossFitters will not be proficient runners as they are required to be good at so many other things and also vastly stronger than Hyrox athletes. Running is weight bearing, meaning if you are a 90kg CrossFit athlete with a Snatch at 130kg, you’re going to struggle running a 10km in 35 mins, which is what elite Hyrox racers will be able to do. CrossFitters will have great cardiovascular metrics on the rowing machines etc because they are not weight bearing, so the extra muscle mass they carry will not slow them down.

Complexity of Exercises

Hyrox is simple. CrossFit is complex. Hyrox requires you to push and pull a sled, which may take a total of 5 hours to learn. CrossFit requires you to learn to become very proficient at weightlifting which can take literally thousands of hours. This makes the training very different. One requires precision, technique and time before you can really have fun testing your skills whereas the other almost anyone can jump in and try a Hyrox workout without needing lots of technical advice.

Which One Is For You?

Which one you do really depends on what your goals are and what type of training you prefer. The Hyrox race will make you strong and give you a great cardiovascular system if you train correctly for it, as will CrossFit. Hyrox is maybe an amazing place to start if you are not yet training as it is simple and fun, making it easier to jump into. Once you are looking for more complexity or get bored of Hyrox you may want to transition to CrossFit, or you might just want to stay with Hyrox—it depends on your goals.

Final Thoughts

CrossFit and Hyrox are amazing sports for training for physical health as both put emphasis on building strength and a robust cardiovascular system. Whichever you choose, approach it with patience and a rational plan that will move you in the right direction.