Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Kobayashi (8 Rounds for time)
Freedom (RX’d)
Every 2:00 (8 sets)
12/10 Calorie Air Bike
10 Single Arm Dumbbell Push Press (50/35)(5/side)
(KG conv: 22.5/15)
Independence
Every 2:00 (8 sets)
10/8 Calorie Air Bike
10 Single Arm Dumbbell Push Press (35/20)(5/side)
(KG conv: 15/10)
Liberty
Every 2:00 (8 sets)
8/6 Calorie Air Bike
10 Single Arm Dumbbell Push Press (light)(5/side)
Target time each set: Sub 1:10
Time cap each set: 1:30
Workout Option 2
Recovery Workout (Checkmark)
40-45 Min Bike Erg @Zone 2 Pace
First 20 minutes are 15 Sec Standing Sprint (Damper 10/8) followed by 45 Sec Seated Recovery Spin (Damper 3/2)
-then-
20-25 Min Z2 Seated
If a Bike Erg is not available, sub Air Bike, Row, or Run as follows:
40-45 Min @Zone 2 Pace
First 20 minutes are 15 Sec hard followed by 45 sec easy.
-then-
20-25 Min Zone 2
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