Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 Rounds
250m Row or Ski (alternate)
5 Inchworm Push-ups
10 Lunges
10 Glute Bridges
10 Bird Dogs (5/side)
-rest 1 min b/t sets-
Into…
Review of Sled Push and Sled Pull technique. Followed by 10 minutes to practice and build up to workout weight.
HYROX Mixed Intensive Intervals (6 Rounds for distance)
6 sets (1 set every 3 min)
Odd Sets (@ 0:00, 6:00, 12:00)
AMRAP 2 min
200/180m Row
Max distance Sled Pull in remaining time
Even Sets (@ 3:00, 9:00, 15:00)
AMRAP 2 min
200/180m Ski
Max distance Sled Push in remaining time
1 minute rest between sets
(Score is Distance per set)
Intended Workout RPE: 7-9
*Note: This is the same set up as last week, but now with condensed rest. Your goal is to maintain a similar output to last week with the reduced rest. Make it your goal to get as close as possible to the same distance on the sled as you achieved last week.
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