HiBreed CF Endurance
HiBreed Training
Engine meets engine room. This track turns up the volume on aerobic capacity while still covering your CrossFit bases. Expect weekly programming grounded in evidence-based conditioning principles, smart progressions, and scalable sessions. 90 minutes of sweat, grit, and gain. Suitable for all levels.
A
Weighted Squat Jumps
3 x 3
B
Back Squat
4 x 5
C
DB Strict Press
D
Chin Ups
3 x 6
Circuit
E
7 Rounds (12 min Cap) 12 Thrusters (empty Barbell /1 Sec OH Hold) 6 lateral Burpees Move as efficient and beautiful as possible during the Thruster - good lockout, good bounce
A
High Hang Power Clean
5 x 3
B
Overhead Squat
4 x 5
C
Bench Press
4 x 5
D
Deficit Push-Up
3 x 8
Circuit
E
15min AMRAP 16 DB Snatches (22,5 / 15kg) 2x8m weighted Lunges (same DB) 16 Toes 2 Bar Threshold Tempo (RPE 8) - hard but sustainable. Use your first round as a benchmark and repeat the same effort.
A
American KB Swing
3 x 5
B
Deadlift
4 x 4
C
Push Press
3 x 5
Circuit
D
30min AMRAP: 500m Row/Ski/Bike 10 Wall Walks 400m Run 30 American KB Swings RPE 7 - no hard effort, keep moving effortlessly and constantly
A
Broad Jump
5 x 3
B
Paused Front Squats
4 x 5
C
Back Rack Lunges
3 x 6
D1
Strict HSPU
3 x 6
D2
Strict Pull Ups
3 x 6
Circuit
E
E2MOM x 6 8 Hang Power Clean 30 Double Unders 8 Push Jerk 30 Double Unders Rx: 50/35 The goal is too move super efficient and with perfect form. Don't rush - try to execute standard perfectly! No Push Pressing!
A
High Hang Power Snatch
5 x 3
Circuit
B
30min AMRAP 20 Wall Balls 20 C2B Pull Ups or 5 Ring Muscle Ups (you can even switch between Rounds) 20m Overhead Lunges (1 Dumbell) 20/17 Cal Row/Ski/Bike RPE 7 - no hard effort but efficient movements
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HiBreed CF Endurance
HiBreed CF Endurance
HiBreed CF Endurance
