Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Just Keep Livin (Time)
Freedom (RX’d)
21-18-15-12-9-6
Burpee to Bar (6in)
50 Single Unders after each set
Independence
21-18-15-12-9-6
Burpee to Bar
35 Single Unders after each set
Liberty
18-15-12-9-6-3
Up Down
30 Single Unders after each set
Target time: 8:00-10:00
Time cap: 15:00
Workout Option 2
Recovery Workout (Checkmark)
40-45 Min Bike Erg @Zone 2 Pace
First 30 minutes are 15 Sec Standing Sprint (Damper 10/8) followed by 45 Sec Seated Recovery Spin (Damper 3/2)
-then-
10-15 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 30 minutes are 15 Sec hard followed by 45 sec easy.
-then-
10-15 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