HYROX Endure – Sun, Aug 11

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 Sled Push

AND

1B) 20 Mountain Climbers

20 Push Ups

Station 2:

Alternate Intervals Between

2A) 200m or 300m Run

AND

2B) 10 Sandbag Squats

10 Lateral Burpees Over Bag

Station 3:

Alternate Intervals Between

3A) Max Ski Meters

AND

3B) 20 DB FC 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)