Crescent City Crossfit – HYROX Endure
warm up
1 Min Bike
20 Mountain Climbers
10 Alternating Spiderman Rotations
10 Glute Bridges – Pause at Top
1 Min Row or Ski
10 Up and Overs
10 Scorpions
10/10 Alt Calf Stretch in Down Dog
10/10 Single Leg Calf Raises (ea side) – hold onto rig
Tropical Thunder (Time)
Buy In: 50 Cal Assault Bike/ 65 Cal C2 Bike
50-30-20
DB Hang Squat Clean
DB Box Step Over
DB Front Rack Lunge
Wall Ball
Cash Out: 50 Cal Ski
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Tropical Thunder- Modified (Time)
Buy In: 40 Cal Assault Bike/55 Cal C2 Bike
40-30-15
DB Hang Squat Clean
DB Box Step Over
DB Front Rack Lunge
Wall Ball
Cash Out: 40 Cal Ski or Row
Workout Notes
● This is a grind with a strength focus
● Box Height should be 16-20” (use Plates if needed)
● Keep you heart rate in control on DB movements
● Modify Hang Squat Cleans to DB Front Squat if preferred
● Modify any DB movement to a single DB if needed
60 Min Time Cap
