Crescent City Crossfit – HYROX Endure
Warm Up
4 Min Banded Hip Mobs
-INTO-
200 Meter Run
12 Jump Squats
12 Push Up to Opp Toe Touch
12 Groiners
12 Boot Strappers
1 Min Bike
Choose one of the following versions:
-Hyrox Pro: If 10 K time is < 40 Min Men/ < 45 Min Women
.
-Hyrox Open: If 10 K time < 1 Hour
.
-Hyrox Beginner: If 10K Time > 1 HR
Hyrox Pro (Time)
4 RFT:
*with weighted vest
25 Cal AB
800m Run
15 Burpee Broad Jumps (over 2 plate lengths )
Goal Time: 40 min or less
Hyrox Open (Time)
4 RFT:
25 Cal AB
800m Run
15 Burpee Broad Jumps (over 2 plate lengths )
Goal Time: 45 min or less
.
.
– Focus is on steady pacing with minimal rest
-Adjust your pace so you can continue moving
throughout
Hyrox Beginner (Time)
4 RFT:
20 Cal Bike
600 Meter Run or 700 Meter Row
15 Burpees to Plate
.
.
Modify to regular burpees or No Push Up Burpees
