Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Hinshaw Warm-up
+
5 min easy jog warm up
Workout – Optional Run Club (5 Rounds for distance)
5 sets:
15 second building stride outs to 10k PR pace
45 second recovery jog
Fartlek Progressions:
4-5 sets:
6 min @ goal race pace (RPE 7.5-8)
2 min easy jog
*Score distance for each 6 min Fartlek interval.
5 min cool down jog
Intended Workout RPE: 7.5-8
First week running at true goal race pace within the ladder. The jog recovery is short relative to the work – stay relaxed and efficient rather than muscling through it.
Extra Credit Core (Checkmark)
3 Sets
12 Pallof Press (each side)
40m Single Arm Overhead Carry (each side)
10 Renegade Row (each side)
30 sec Anti-Rotation Hold (each side)
-rest 60 sec b/t sets-
*Log weights in notes
Standing Banded Pallof Press
Single Arm Dumbbell Overhead Carry
Dumbbell Single Arm Renegade Row
Anti-Rotation Hold – cable or band
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