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 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 DB on shoulders, go 50 ft before breaking
.
Reduce distance of burpee broad jumps to 50 ft every round OR perform burpees in place, No push up burpee or use box/bench
Metcon (Checkmark)
2 Rounds:
200 ft Sled Push
30 Ring Rows
.
.
Perform ring rows in sets of 10
Sled- try to break every 100 ft
Metcon (Time)
1 Round:
1000 Meter Row/Ski/Bike
.
.
Scale distance if needed
