Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 Rounds:
100m Jog
10 Alternating Reverse Lunges
10 PVC or Banded Good Mornings
5 Push-up to Downdog
10 Birddogs (5/side)
Then into…
6 min EMOM
Min 1: 30 sec Row
Min 2: 30 sec Ski
Min 3: 30 sec Run
* Start easy and increase effort in second round
HYROX Mixed Intensive Intervals (deload week) (8 Rounds for time ↓ shorter is better)
8 Sets @ increasing efforts (see below)
200m Run
200/180m Row
200/180m Ski
-rest 1 minute between sets-
(Score is time per set)
*Note:
Sets 1 & 5 @ RPE 7
Sets 2 & 6 @ RPE 7.5
Sets 3 & 7 @ RPE 8
Sets 4 & 8 @ RPE 8.5+
While the efforts are higher intensity than the extensive intervals earlier in the week, we want these to still be a deload effort. Only the 4th and 8th set should be at a truly hard effort – keep everything else controlled and sustainable.
Cool Down (No Measure)
1-2 Sets
1:00 Banded Hip Internal Rotations
1:00 Alternating Calf Stretch
*Rest as needed between movements and sets.
Banded Hip Internal Rotations
Alternating Calf Stretch