Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 minute Run or machine
Then into…
2 Rounds:
10 Banded Good Mornings
10 Lunges
10 Glute Bridges
10 Bird Dogs
10 Air Squats
Then into…
2-3 Rounds:
100m Run
3 Burpee Broad Jumps
5m Sled Push
10m Farmers Carry
Build in weight and intensity each round.
HYROX Sport-Specific Workout (deload week) (Time)
Teams of 2
For Time:
7000m Run in alternating 700m intervals
*Non-running partner repeats this AMRAP while partner is running 700m
20m Burpee Broad Jumps
20m Sled Push @ HYROX loading
60m Farmers Carry @ HYROX loading
Score is Time. Track and note the AMRAP Rounds + Reps in your comments. Partners should resume the AMRAP where their partner left off.
Intended Workout RPE: 6
This is intentionally meant to be easier than our typical Saturday sessions. This is the final day of our deload week for our conditioning work – make this fun and keep the effort lower than normal so you come in fresh next week.
Hyrox Division Loading Chart
Cool Down (Checkmark)
2:00 Foam Roll IT Band (each side)
2:00 Hip 90/90 (each side)
90/90 Hip Switch