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
200m Easy Row or Ski (alternate rounds)
10 Air Squats
5 Inchworm Push Ups
5 Ring Rows
-into-
2 Rounds, building to workout weight:
5 Wall Balls
5m Sled Push
5m Sled Pull
5m Sandbag Walking Lunge
10m Farmers Carry
HYROX Extensive Intervals (3 Rounds for reps)
10 min AMRAP
500m Run
500/450m Row
then, in remaining time, max rounds of
10 Wall Balls
10m Sled Push @ HYROX loading
-rest 2 min-
10 min AMRAP
500m Run
500/450m Ski
then, in remaining time, max rounds of
10 Burpee (clap hands overhead)
10m Hand over Hand Sled Pull @ HYROX loading
-rest 2 min-
10 min AMRAP
500m Run
500/450m Row
then, in remaining time, max rounds of
20m Sandbag Walking Lunge @ HYROX loading (10m down and back)
40m Farmers Carry @ HYROX loading (20m down and back)
*Score is reps of the AMRAP portion each set, NOT including the buy-in of row/run/ski. Every 10m = 1 rep.
Hyrox Division Loading Chart
Cool Down (Checkmark)
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