Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
3 Rounds
100m Run
5 Wall Ball Thrusters (light)
5 Up Downs
10 Banded Good Mornings
Workout Prep:
2 Sets
50m Run
5m Sled Push
5 Wall Balls
50m Run
-rest 1 min b/t sets-
HYROX Extensive Intervals (4 Rounds for time ↓ shorter is better)
4 Sets (1 set every 10 minutes)
400m Run
20m Sled Push @ 6/10 RPE – something you can move continuously
40 Wall Balls @ HYROX loading
400m Run
(Score is Time for each Set)
*Cap each set at 8 minutes. Adjust rep range if you are hitting cap.
Hyrox Division Loading Chart: here
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Chest Stretch
1:00 Couch Stretch
*Rest as needed
Chest Stretch
Couch Stretch