Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2 Rounds (round one empty sled, round two moderate sled)
1:00 Run
1:00 Ski or Row
10m Sled Push
10m Sled Drag
10 Lunges (bodyweight round 1, light sandbag round 2)
Workout Prep:
1 Set (at workout weight)
5m Sled Push
5m Sled Drag
10 Sandbag Lunges
10 Wall Balls
Workout (Time)
Partner “Broken” 3/4 Hyrox
20 minutes On, 4 minutes Off for 2 sets. Resume where you left off. Get as far as you can in the 2 intervals. If you finish, that is your time. Otherwise, add one second for every rep remaining (every 10m = 1 rep).
Teams of 2
750m Run (together)
750m Ski
750m Run (together)
35m Sled Push @ Hyrox division loading
750m Run (together)
35m Sled Drag @ Hyrox division loading
750m Run (together)
60m Burpee Broad Jumps
750m Run (together)
750m Row
750m Run (together)
150m Farmers Carry @ Hyrox division loading
750m Run (together)
75m Sandbag Lunge @ Hyrox division loading
750m Run (together)
75 Wall Balls @ Hyrox division loading
*Run together AND Split all reps as desired.
Individual Option:
750m Run
400m Ski
750m Run
20m Sled Push @ Hyrox division loading
750m Run
35m Sled Drag @ Hyrox division loading
750m Run
60m Burpee Broad Jumps
750m Run
400m Row
7500m Run
75m Farmers Carry @ Hyrox division loading
750m Run
40m SB Lunge @ Hyrox division loading
750m Run
40 Wall Balls @ Hyrox division loading
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Quad Foam Roll (each side)
1:00 Ankle Knee Over Toe Stretch (each leg)
1:00 Elbow to Floor Stretch (each side)
Ankle Knee Over Toe Stretch
Elbow to Floor Stretch