Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Ben Solo (AMRAP – Rounds and Reps)
Freedom (RX’d)
12:00 AMRAP
12/10 Calorie Air Bike
10 Kettlebell Goblet Squats (53/35)
(KG conv: 24/16)
Independence
12:00 AMRAP
10/8 Calorie Air Bike
8 Kettlebell Goblet Squats (53/35)
(KG conv: 24/16)
Liberty
12:00 AMRAP
8/6 Calorie Air Bike
10 Kettlebell Goblet Squats (light)
Target Rounds: 7+ rounds
Minimum number of rounds before scaling: 5 Rounds
Workout Option 2
Recovery Workout (Checkmark)
40-45 Min Bike Erg @Zone 2 Pace
First 20 minutes are 10 Sec Standing Sprint (Damper 10/8) followed by 50 Sec Seated Recovery Spin (Damper 3/2)
-then-
20-25 Min Z2 Seated
If a BikeErg is not available, sub Air Bike, other machine, or run and perform 40-45 min at a 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