Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 ROUNDS
1 minute Cardio of choice
10 Air Squats
10 Alternating Walking Lunges
10 Push-Ups
10 Glute Bridges
Then Into…
Review of Sled Push technique
Then Into…
2 ROUNDS
100m Run
5 Wall Balls
5m Sled Push
* Build to workout weight
HYROX Mixed Intensive Intervals (deload) (4 Rounds for distance)
4 Sets with 1 set every 6:00
3:00 AMRAP
300m Run @ RPE 6-7
10 Wall Balls @ HYROX Load (speed focus)
Max Distance Sled Push in remaining time @ 50% of HYROX loading
(Score is Sled Push meters per set)
Rest 3:00 between sets
*Focus on crisp technique, not fatigue
Intended Workout RPE: 6-7
Deload Intensive note: Deload focus. This should be a harder effort than Monday, but we want this to be sharp and technically focused.
Hyrox Division Loading Chart
Cool Down (Checkmark)
20 min C2 Bike Erg or Air Bike @ Zone 2 effort (RPE 2-4)
(Time permitting)