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 Distance Underhand Sled Push
AND
1B) 20 Mountain Climbers
20 Push Ups
Station 2:
Alternate Intervals Between
2A) 200m or 300m Run
AND
2B) 10 Sandbag Squat Cleans
10 Lateral Burpees Over Bag
Station 3:
Alternate Intervals Between
3A) Max Ski Meters
AND
3B) 20 DB Walking Lunges (Heavy)
0:20 Sec Rest after every 20 reps
Station 4:
Alternate Intervals Between
4A) Max Row Meters
AND
4B) Max Rep Wallballs
.
.
-You will complete 2 Min at Station 1A, rest 30 seconds..then 2 Min at Station 1B before transitioning to station 2..etc.
– Each station should be at an RPE of 7-8/10 (Zone 3-4)
