Announcements
ALL members need to be signed in to Wodify. Additionally, if you are using our gym, you need to have an active membership. We offer many varieties of memberships to accommodate budgets, however free can’t be one of them.Additionally, as of today We will need a 30 day notice for cancellation. Thanks for understanding. – Joey
Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 Rounds
200m easy Run in round 1, Row in round 2
10 Air Squats
10 Walking Lunges
20m Light Farmer Carry
– into –
2 Sets
100m Run building to workout pace
3 Burpee Broad Jumps
100m Row @ Workout Pace
20m Farmers Carry @ Workout Load
Focus on smooth transitions and finding the pace you’ll use during each 1-minute effort.
HYROX Intensive Intervals (Checkmark)
Moderate Intensive Intervals
4 sets, with a new set starting every 10:00
1:00 Max Distance Run
-rest 30 sec-
1:00 Max Burpee Broad Jumps
-rest 30 sec-
1:00 Max Distance Row
-rest 30 sec-
1:00 Max Farmers Carry @ HYROX loading
-rest for the remainder of the 10:00-
(Scored by completion)
Hyrox Division Loading Chart
Cool Down (No Measure)
2 Sets
1:00 Shoo the Cat
1:00 Posterior Shoulder Smash
-rest as needed between movements.-
Shoo the Cat
Posterior Shoulder Smash