Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
AMRAP 6 Minutes
1:00 Machine
5 Inchworm
5 single arm dumbbell deadlifts (each side) (light)
3 Broad Jumps
Workout Prep:
1 set:
100m machine
2 burpee broad jump
10m Sled Push (at workout weight)
Workout (Checkmark)
Each To be Performed at Max Sustainable Effort (as hard as possible without dropping off):
12 Minute EMOM
Minute 1: 45 second Ski
Minute 2: 45 second Burpee Broad Jump
Minute 3: 45 second Bike (OR Row)
Minute 4: 45 second Sled Push @ 75% of hyrox division load (should be moderate/heavy)
-rest 3 minutes-
12 Minute EMOM
Minute 1: 45 second Bike (OR Row)
Minute 2: 45 second Dumbbell Push Press (2×50/35)
Minute 3: 45 second Ski
Minute 4: 45 second Broad Jump (no Burpee)
-rest 3 minutes-
12 Minute EMOM
Minute 1: 45 second Bike (OR Row)
Minute 2: 45 second Burpee Broad Jump
Minute 3: 45 second Ski
Minute 4: 45 second Dumbbell Deadlift (2×50/35)
(Scored by Completion)
Optional Pump (Checkmark)
3 sets:
12 Dumbbell Bench Press @ RPE 8-9/10 (Incline if possible)
12 Supinated Bent Over Rows @ RPE 8-9/10
-rest 90 seconds between sets-
3 sets:
12 Dummbbell Hammer Curls @ RPE 8-9/10
12 Banded Tricep Extension @ RPE 8-9/10
-rest 90 seconds between sets-
Double Dumbbell Bench Press
Double Dumbbell Supinated Bent Over Row
Dumbbell Hammer Curls – together
Banded Tricep Extensions
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
:30 Lacrosse Ball Lower Back
:30 Scorpion
*Rest as needed between movements and sets.
Scorpion Stretch