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:
7 sets
3 min hard (RPE 7-8)
2 min easy jog
-no rest b/t intervals or sets-
(Score is total distance in the Fartlek)
+
10 min cool down jog
Intended Workout RPE: 7-8
Three minutes is long enough to demand real pacing discipline. Settle in rather than surging out too hot.
Extra Credit Core (Checkmark)
3 sets
8 Rotational Med Ball Slam (each side)
8 Standing Med Ball Woodchopper (high-to-low) (each side)
8 Landmine Rotation (each side)
8 Russian Twist w/ plate (each side)
-rest 60 sec b/t sets-
Rotational Med Ball Slam
Med Ball Woodchopper
Standing Landmine Twist
Russian Twists with a Plate
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