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 ↓ Shorter is Better)
Teams of 2
2 Rounds
500m Run
500m SkiErg
25m Sled Push (at hyrox division loading)
500m Run
25m Sled Pull (at hyrox division loading)
40m Burpee Broad Jumps
500m Run
500m RowErg
100m Farmers Carry (at hyrox division loading)
500m Run
50m Sandbag Lunges (at hyrox division loading)
50 Wall Balls (at hyrox division loading)
(Scored by Time, 45 minute Time Cap)
* Runs are together, station work is shared between partners
* If you have time, finish with 3000-4000m of easy jogging to get the volume in.
Individual Option:
2 Rounds
500m Run
250m SkiErg
12m Sled Push (at hyrox division loading)
500m Run
12m Sled Pull (at hyrox division loading)
20m Burpee Broad Jumps
500m Run
250m RowErg
50m Farmers Carry (at hyrox division loading)
500m Run
25m Sandbag Lunges (at hyrox division loading)
25 Wall Balls (at hyrox division loading)
Cool Down (No Measure)
3-5 minutes of easy cardio
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)
*Rest as needed between sides, movements and sets.
Ankle Knee Over Toe Stretch
Elbow to Floor Stretch