Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
2 SETS (No Measure)
6:00 C2 Bike*
*Perform at 90-95% of Avg Watt
-Rest 3:00 b/t Sets-
(No Measure)
GOAL: LONG CONDITIONING | RPE 8 | This should be challenging but sustainable. You should feel a steady effort throughout. The goal is to work at a hard and uncomfortable pace but still maintain the power and focus for the entire 6 minutes.
COMPETE | PART 2
Metcon (No Measure)
3 SETS
2:00 C2 Bike*
*Perform at 100% of Avg Watt
-Rest 2:00 b/t Sets-
Into…
4 SETS
1:00 C2 Bike*
*Perform at 105% of Avg Watt
-Rest 2:00 b/t Sets-
(No Measure)
GOAL: LONG CONDITIONING | RPE 9 | Our first goal was more maintaining power. These intervals in this second part here is to be able to produce more power following the fatigue, or create power while tired. These are short bursts of really hard effort with minimal rest.