Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
West Point (AMRAP – Rounds and Reps)
Freedom (RX’d)
15:00 AMRAP
10/8 Calorie Air Bike
10 Kettlebell Shoulder to Overhead (5 per arm, 53/35)
10 Kettlebell Swings (53/35)
(KG conv: 24/16)
Independence
15:00 AMRAP
8/7 Calorie Air Bike
10 Kettlebell Shoulder to Overhead (5 per arm, 35/25)
10 Kettlebell Swings (35/25)
(KG conv: 16/11)
Liberty
15:00 AMRAP
7/6 Calorie Air Bike
8 Kettlebell Shoulder to Overhead (4 per arm, light)
7 Russian Kettlebell Swings (light)
Target Rounds: 8+ rounds
Minimum number of rounds before scaling: 6 Rounds
Workout Option 2
Recovery Workout (Distance)
30 Min Bike Erg @Zone 2 Pace
*Every 2 minutes do 10m Sled Push OR 8 Alt. Jumping Lunges
-Then-
15-20 Min Bike Erg @Zone 2 Pace
If a Bike Erg is not available, sub Air Bike, Row, or Run as follows:
30 min @Zone 2 Pace
*Every 2 minutes do 10m Sled Push OR 8 Alt. Jumping Lunges
-Then-
15-20 Min @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