August 2024

Crescent City Crossfit – HYROX Endure warm up 5 rounds: 45 Seconds Work/20 Seconds Rest Ski Erg Froggers Hollow Body Leg Raise DB Goblet Sumo Squat DB Alternating Lunge/Twist Rep/Interval Scheme: (40 Min Total Work) (Checkmark) 2 Min Work/ 30 Sec Rest for Each Interval (16 Total Rounds) Station 1: Alternate Intervals Between 1A) Max […]

Crescent City Crossfit – HYROX Endure Workout Notes This workout is divided into four 10-minute zones with 2-minute work and 30-second rest intervals, repeated four times per zone. Zones include sled push, mountain climbers, push ups, sandbag squat cleans, lateral burpees, ski, heavy DB walking lunges, rowing, and wallballs. warm up 5 rounds: 45 Seconds

Crescent City Crossfit – HYROX Endure Metcon (AMRAP – Rounds and Reps) 3 Round (54 Min Total) 4 Min AMRAP: 3 Deadlifts 6 Burpees over Bar 9 Wallballs -Rest 2 Min- 4 Min AMRAP: 36 Double Unders or 48 Singles 10 Farmer’s Hold Walking Lunges 10 V-ups or Sit ups -Rest 2 Min- 4 Min

Crescent City Crossfit – Functional Fitness Saturday Partner Wod (Time) For time: 10 100m Runs 20 SA Devils Press 30 Goblet Squats 40 Push ups 50 Weighted lunges 60 Burpees 70 Double unders 80 Wall balls 90 Sit ups 100 Cals on any machineChoose your weight for the weighted movements. Scale double unders to single

Crescent City Crossfit – Ignite Strength Bent Over Row (5×10) . . Ascend in Weight Every Set Metcon Metcon (2 Rounds for reps) 8min AMRAP 80 Single Unders 20 SA DB Snatches 20 Calorie Bike –Rest 4min– 8min AMRAP 40 Single Unders 10 SA DB Snatches 10 Calorie Bike

Crescent City Crossfit – Ignite Strength Front Squat (3 x 10) Metcon Metcon (AMRAP – Rounds and Reps) 20min AMRAP 75 Single Unders 20 Front Squats 20 Calorie Row CORE Metcon (No Measure) 3 Rounds: 20 Up & Down Planks 20 Leg Lifts Over DB

Crescent City Crossfit – Functional Fitness Warm Up 1min ANY Machine 50FT Karaoke’s (Down and Back) 50FT Inchworms NO Push-Up 50FT Leg Kicks 1min ANY Machine 50FT Bear Crawl 50FT Inside to Out Hip Circles 50FT Lunge + Lunge + Squat Mobility: 30sec Pigeon Stretch 45sec Child’s Pose 30sec Up Dog Hold Metcon Metcon (Time)

Crescent City Crossfit – Ignite Endurance Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups

Crescent City Crossfit – Functional Fitness Warm Up 100m Run 10 Barbell Good Mornings 10 Behind the Neck Presses 100m Run 10 Barbell Back Squats 10 Barbell Bent Over Rows 100m Run 10 Scorpions 10 Up and Overs Go Over Deadlift With Coach Weightlifting 20min TIME CAP Deadlift (2×6 2×4 1×2) . . NO TOUCH

Crescent City Crossfit – Ignite Strength DB Press (5×8) . . Ascend in Weight Every Set Metcon Metcon (3 Rounds for reps) AMRAP 8 Minutes 20 Push Ups 20 KB Swings 20 Goblet Squats -REST 3 Minutes- AMRAP 5 Minutes 10 Push Ups 10 KB Swings 10 Goblet Squats -REST 2 Minutes- AMRAP 3 Minutes