Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2:00 – 3:00 minute Cardio of choice
-into-
2 Sets
5 Up Downs into 3 Broad Jumps
10 Air Squats
10 Step Back Lunges
20 Second Farmers Carry (light)
Workout Prep:
1 set
15 second AMRAP Burpee Broad Jump
15 second Sandbag Walking Lunge as fast as possible (light/moderate load – much lighter than Hyrox Division loading)
5 Wall Balls (20/14)
Workout (Checkmark)
4 Sets @ hard effort (new set every 5 minutes):
30 second AMRAP Burpee Broad Jumps
-rest 30 seconds-
30 second Sandbag Walking Lunge as fast as possible (light/moderate load – much lighter than Hyrox Division loading)
-rest 30 seconds-
1 minute AMRAP Wall Balls (20/14)
-rest 2 minutes between sets-
At 20 minutes:
4 Sets @ hard effort (new set every 5 minutes):
30 second Sled Push (light/moderate load – much lighter than Hyrox Division loading)
-rest 30 seconds-
30 second Bodyweight Walking Lunge
-rest 30 seconds-
1 minute AMRAP Farmers Carry (light/moderate load – much lighter than Hyrox Division loading)
-rest 2 minutes between sets-
(Score is Completion)
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Foam Roll Glutes
1:00 Posterior Hip Stretch
*Rest as needed between sides, movements and sets.
Posterior Hip Stretch