Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
2 SETS (No Measure)
8:00 C2 Bike*
*Perform at 80-85% of Avg Watt
-Rest 4:00 b/t Sets-
(No Measure)
-Rest 4:00 b/t Part 1 & Part 2-
GOAL: LONG CONDITIONING | RPE 8 | We are rolling back in some longer time on the C2 Bike while maintaining higher output. We should be starting to get more comfortable at these higher percentages. Try to settle into a rhythm and sustain that. Easy spin during rest. Focus on being consistent instead of going up and down in effort to sustain the wattage.
COMPETE | PART 2
3 SETS (No Measure)
1:00 C2 Bike*
*Perform at 100% of Avg Watt
-Rest 3:00 b/t Sets-
(No Measure)
GOAL: LONG CONDITIONING | RPE 9 | We’re finishing our bike today with faster output in those shorter time domains, notice the longer rest. Again, easy spin during rest. Goal is to push harder with whatever we have left after the longer intervals. This is important to be able to mentally and physically still be able to push even under fatigue.