Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Dusty Miles – “Death By Burpees” (AMRAP – Rounds and Reps)
Freedom (RX’d)
Every 1:00 for as Long as Possible
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
etc.
Score = last round successfully completed + reps into the next round.
Independence
No Change to Workout
Liberty
Death By Up Downs
Target Round: 14+
Minimum Round before scaling: 10
Workout Option 2
Recovery Workout (Distance)
15-20 Min Run at Zone 2 pace
-Directly into-
20-30 Min Zone 2 Seated Bike Erg
If a Bike Erg is not available, sub Air Bike or Row at Zone 2 pace for the second piece
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