Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Hinshaw Warm-up
+
5 min easy jog warm up
+
5 sets of strides:
-15 sec building to 10k pace
-45 sec recovery jog
Workout – Optional Run Club (Distance)
Fartlek Run Progressions:
8 sets
2 min hard (RPE 7-8)
2 min easy jog
-no rest b/t intervals or sets-
(Score is total meters across 8 sets)
Intended Workout RPE: 7-8
Focus on holding pace through the full 2 minutes rather than fading in the second half.
+
10 min cool down jog
Extra Credit Core (Checkmark)
3 sets
12 Pallof Press (each side)
40m Dumbbell Suitcase Carry (each side)
20 sec Band (or Cable) Anti-Rotation Hold (each side)
10 Plank Dumbbell Pull Through (each side)
-rest 45 sec b/t sets-
Banded Pallof Press
Single Dumbbell Farmers Carry – aka Suitcase Carry
Banded Anti-Rotation Hold
Dumbbell Plank Pull Through
Cool Down (No Measure)
2:00 Toe Elevated Calf Stretch (each side) – knee bent or straight, whichever you feel the best stretch with
2:00 Pigeon Pose (each side)
Toe Elevated Calf Stretch
Pigeon Stretch