Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
2 SETS (No Measure)
10:00 C2 Bike*
*Perform at 85-90% of Avg Watt
-Rest 5:00 b/t Sets-
(No Measure)
-Rest 5:00 b/t Part 1 & Part 2-
GOAL: LONG CONDITIONING | RPE 8 | Building up on our time domain… getting comfortable with that longer time domain but also with a slightly higher wattage. Easy spin during rest. . Try to focus on keeping the RPMs slightly higher than last week and use that to aim for that higher wattage. See if we can move at a consistent rpm pace instead of having the pace go up and down.
COMPETE | PART 2
4 SETS (No Measure)
3:00 C2 Bike*
*Perform at 90-95% of Avg Watt
-Rest 3:00 b/t Sets-
(No Measure)
GOAL: LONG CONDITIONING | RPE 9 | We’re going for a hard effort here chasing that anaerobic capacity especially coming off the longer time domains from Part 1. Easy spin during rest. Increase the RPMs and grind away to stay at those higher percentages on our work intervals!