Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
3:00 Jog
-into-
2 Sets
10 Good Morning
10 Air Squats
5 Single arm Dumbbell Hang Power Cleans (light/moderate) (each side)
50ft single arm Farmers Carry (light/moderate) (each side)
Workout Prep:
1 set
200m Run
3 Power Cleans (115/80)
4 Wall Balls @ Hyrox loading
10m Farmers Carry @ hyrox loading
Workout (Time)
FOR TIME
800m Run
30 Power Cleans (115/75)
400m Run
-rest 2 minutes-
800m Run
40 Wall Balls @ Hyrox loading
400m Run
-rest 2 minutes-
800m Run
100m Farmers Carry @ hyrox loading
400m Run
(Score is Total Time, including rest)
(KG conv: 52.5/35)
Optional Pump (Checkmark)
3 Rounds
21 Push Ups
15 Shoulder Press @ RPE 8/10
9 Strict Dips or Rings or Matador (or Tricep Dips off Bench)
*Pick numbers/loads that are challenging but unbroken
-rest 2-3 minutes b/t sets-
3 Rounds
21 Barbell Bent Over Rows @ RPE 8/10
15 Dumbbell Curls @ RPE 8/10
9 Strict Pull Ups (or Ring Rows)
*Pick numbers/loads that are challenging but unbroken
-rest 2-3 minutes b/t sets-
Strict Ring Dips
Tricep Matador Dips
Tricep Bench Dips
Barbell Bent Over Row
Dumbbell Bicep Curls
Cool Down (No Measure)
2 Sets
1:00 Alternating Calf Stretch
1:00 Posterior Hip Stretch
*Rest as needed between sides, movements and sets.
Alternating Calf Stretch
Posterior Hip Stretch