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:
6 min @ 8.5/10 RPE
-3 min easy recovery-
5 min @ 8.5/10 RPE
-3 min easy recovery-
4 min @ 8.5/10 RPE
-3 min easy recovery-
3 min @ 8.5/10 RPE
-3 min easy recovery-
2 min @ 8.5/10 RPE
-3 min easy recovery-
1 min @ 8.5/10 RPE
-3 min easy recovery-
(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
30 sec Side Plank (each side)
40m Single Arm Farmer Carry (each side)
-rest 45 sec b/t sets-
Side Plank
Single Dumbbell Farmers Carry – aka Suitcase Carry
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