Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Hinshaw Warm-up
+
5 min easy jog warm up
Workout – Optional Run Club (4 Rounds for distance)
5 sets:
15 second building stride outs to 10k PR pace
45 second recovery jog
Fartlek Progressions:
3-4 sets
8 min @ goal race pace (RPE8)
90 sec easy jog
*Score distance for each 8 min Fartlek interval.
5 min cool down jog
Intended Workout RPE: RPE 8
Fartlek note: Longest continuous race-pace efforts so far, with recovery shrinking to 90 seconds. This caps the transmutation block – the ladder now looks a lot like race rhythm.
Extra Credit Core (Checkmark)
3 Sets
30m Farmers Carry (heavy)
40m Front Rack Carry (each side, or KB/plate)
30m Overhead Carry
30 sec Weighted Front Plank
-rest 60 sec b/t sets-
*Log weights in notes
Double Dumbbell Farmer’s Carry
Double Dumbbell Front Rack Carry
Double Dumbbell Overhead Carry
Weighted Forearm Plank
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