Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 minute Cardio of choice
5 Roll and Reach
5 Deadbugs (per side)
10 Dynamic Squat Stretch
5 Pushup to Downward Dog
5 Worlds Greatest Stretch (per side)
10 Lunges
Into…
2 Rounds
100m Ski
3 Burpee Broad Jumps
100m Row
5m Sandbag Lunge
100m Run
5 Wall Balls
* Build toward workout weight and pace
HYROX Mixed Extensive Intervals (4 Rounds for time ↓ shorter is better)
3-4 sets
400/375m Ski
20 Burpee Broad Jumps
400/375m Row
40m Sandbag Lunge @ HYROX load
500m Run
25 Unbroken Wall Balls @ HYROX load
-rest 2:30 b/t sets-
(Score is Time per Set)
*14 minute time cap per set.
*All sets at moderate-sustainable pace (RPE 6).
*If performing only 3 sets, score your slowest set twice.
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