Crescent City Crossfit – HYROX Endure
warm up
Banded Hip Mobility (GREEN BAND):
1 Min R (face away from rig)
1 Min L (face away from rig)
1 Min R (face rig)
1 Min L (face rig)
2 Sets:
200 Meter Run
15 Goblet Squats (Light)
15 KBS Swings
50 FT Broad Jump
Hold on tight (Time)
For Time:
60 min time cap
100/75 Cal Bike/Ski/Row
100 Back Squats (135#/95#)
1 Mile Run
100 KB Swings (53/35#)
100/75 Cal Bike/Ski/Row
100 Headcutters (53/35#)
Every Time you break on back squat, KB movements = 100 Meter Farmer’s Carry (70#/53#) ***
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-Back Squats- choose a weight that you can do at least 25 reps when tired
-KB Swings- choose a weight for 40 unbroken
-Headcutters- choose a weight for 25 unbroken
-Scale Run distance or use a different machine
Hold on tight- modified (Time)
For Time:
75/50 Cal Bike/Ski/Row
70 Back Squats
800 Meter Run
70 KB Swings
75/50 Cal Bike/Ski/Row
70 Headcutters
Every Time you break= 100 Meter Farmer’s Carry ***
