February 2024

Crescent City Crossfit – Ignite Strength Push Press 5×4 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes: Buy In – 2k Ski or 4k Bike, INTO 100 Single Unders 50 Wall Balls 30 Ring Rows

Crescent City Crossfit – HYROX Endure Warm up 7 Min AMRAP (easy pace): 60 Sec Any Machine 6 Inchworms 6/6 Shoulder Taps from Plank 6/6 Rotations in Squat 6/6 Cossacks *Review/Warm up for Devil’s Press and DB Box Step Overs A Microwave Minute (Checkmark) 4 Rounds: 1:00 min ON/1:00 min OFF -Sandbag Carry (Bear Hug)

Crescent City Crossfit – HYROX Endure Warm up 7 Min AMRAP (easy pace): 60 Sec Any Machine 6 Inchworms 6/6 Shoulder Taps from Plank 6/6 Rotations in Squat 6/6 Cossacks A Microwave Minute (Checkmark) 4 Rounds: 1:00 min ON/1:00 min OFF -Sandbag Carry (Bear Hug) -Toes to Bar -C2 Bike Calories -DB Box Step Overs

Crescent City Crossfit – HYROX Endure Warm up 7 Min AMRAP (easy pace): 60 Sec Any Machine 6 Inchworms 6/6 Shoulder Taps from Plank 6/6 Rotations in Squat 6/6 Cossacks A Microwave Minute (Checkmark) 3 Rounds: 1:00 min ON/1:00 min OFF -Sandbag Carry (Bear Hug) -Toes to Bar -C2 Bike Calories -DB Box Step Overs

Crescent City Crossfit – HYROX Endure Warm up 7 Min AMRAP (easy pace): 60 Sec Any Machine 6 Inchworms 6/6 Shoulder Taps from Plank 6/6 Rotations in Squat 6/6 Cossacks A Microwave Minute (Checkmark) 3 Rounds: 1:00 min ON/1:00 min OFF -Max Distance Sled Push -Max Distance (Heavy) Sandbag Carry -KB Swings -DB Box Step

Crescent City Crossfit – HYROX Endure Warm Up (Continued) 3 Min Machine or 3 Min Run 2 Rounds: 5 Push ups 10 Strict Pull Ups or Ring Rows 15 Air Squats *Review of Sled Push Technique and load 3 sleds up -No Rest between Metcons -Have Athletes start of different Metcons to spread out sled

Crescent City Crossfit – HYROX Endure Warm Up (Continued) 3 Min Machine or 3 Min Run 2 Rounds: 5 Push ups 10 Strict Pull Ups or Ring Rows 15 Air Squats *Review of Sled Push Technique and load 3 sleds up -No Rest between Metcons -Have Athletes start of different Metcons to spread out sled

Crescent City Crossfit – HYROX Endure Warm Up (Continued) 3 Min Machine or 3 Min Run 2 Rounds: 5 Push ups 10 Strict Pull Ups or Ring Rows 15 Air Squats *Review of Sled Push Technique and load 3 sleds up -No Rest between Metcons -Have Athletes start of different Metcons to spread out sled

Crescent City Crossfit – HYROX Endure 60 Minute Time Cap Goal is to complete all four mini workouts Scale/Modify movement/distance as needed *Athletes should start on different workouts to minimize wait times on sled, ideally keeping 1000 meter machine last for everyone Metcon (Time) 4 Rounds: 100m Farmer Carry 400 Meter Run -Immediately into–. Farmer

Crescent City Crossfit – HYROX Endure Metcon (Time) 4 Rounds: 100m Farmer Carry 400 Meter Run -Immediately into–. Farmer Carry should be HEAVY, one break is acceptable Use Run as active recovery Metcon (Time) 3 Rounds: 100 ft Front Rack Lunge 100 ft Burpee Broad Jump –immediately into–. Front Rack Lunge = 2 KB or