Crescent City Crossfit – HYROX Endure
Warm Up (Continued)
1 Round:
Empty Sled Push (down and back)
200 Meter Run
10 DB Push Press (10 ea)
10 DB Muscle Snatch (5 ea)
10 DB Overhead Step Back Lunge (5 ea)
10 DB Front Rack Squats (5 ea)
10 Suitcase DL (5 ea)
Empty Sled Push (Down and Back)
*Warm up WB and DB Snatch
Endurance Boost (Time)
50-40-30
Cal Bike or Ski
Alt DB Snatch
Wall Balls
-INTO-
800 Meter Run or 1000m Row
-INTO-
400 ft SA Overhead DB Lunge
Every Break = 10 Burpees
-INTO-
1 Mile Run or 2000m Row
.
.
-Should be 40-60 Min of Straight Work
-It is considered a break every time the DB comes below the ear
*65 Min Time Cap
Endurace Boost-Modified (Time)
40-30-20
Cal Bike or Ski
Alt DB Snatch
Wall Balls
-INTO-
600 Meter Run or 750m Row
-INTO-
200 ft SA Overhead DB Lunge
Every Break = 5 Burpees
-INTO-
800 Meter Run or 1000m Row
.
.
-Modify Running distance as needed
-Sub Front Rack Lunge for Overhead
