Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Lalavava (Time)
Freedom (RX’d)
21-18-15-12-9-6
Calorie Air Bike
Kettlebell Swings (53/35)
Women Calories: 16-14-12-10-8-6
Independence
16-14-12-10-8-6
Calorie Air Bike
Kettlebell Swings (53/35)
Women Calories: 14-12-10-8-6-4
Liberty
12-10-8-6-4-2
Calorie Air Bike
Russian Kettlebell Swings (light)
Target time: Sub 8-10:00
Time cap: 14:00
Workout Option 2
Recovery Workout (Checkmark)
40-45 Min Bike Erg @Zone 2 Pace
First 20 minutes are 8 Sec Standing Sprint (Damper 10/8) followed by 52 Sec Seated Recovery Spin (Damper 3/2)
-then-
20-25 Min Zone2 Seated
If BikeErg is not available, sub Air Bike, other machine, or run and perform:
5 min at Zone 2 pace (warm-up), then 20 minutes of 8 second sprint, followed by 52 seconds easy, then finish with 15-20 min at Zone 2 pace.
How to Calculate Zone 2
Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR)
Zone 2 Range:
Minimum = RHR + .5(HRR)
Maximum = RHR + .75(HRR)
EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR)
RHR = 220 – 30 – 60 = 130
Zone 2 Range
Minimum = 60 +.5(130) = 60+65 = 125
Maximum = 60 +.75(130) = 60+97.5 = 157.5
Zone 2 Range = 125 bpm to 157.5 bpm