Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 Rounds:
1 minute Run or Machine
10 Air Squats
10 Russian Kettlebell Swings (light)
10 Glute Bridges
10 Plank Shoulder Touches
-into-
2 sets
100m Row
5m Sled Pull
2 Burpee Broad Jump
*Rest 1 minute between sets. Build to workout weight/pace
HYROX Mixed Intensive Intervals (5 Rounds for reps)
5 sets
3 min AMRAP
250m Row
20m Sled Pull @ HYROX load
Max Burpee Broad Jump in remaining time
-rest 3 min b/t sets-
(Score is Burpee Broad Jump Reps per set)
*Target: RPE 8.5 (VO2/threshold pace). Go hard but don’t blow up in set 1. Keep these as sustainable as possible.
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