Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4 SETS (No Measure)
6:00 C2 Bike*
*Perform at 90-95% of Avg Watt
-Rest 3:00 b/t Sets-
GOAL: LONG CONDITIONING | RPE 8 | This should feel like a 7-8. We are focusing on a sustained effort. It should be challenging but manageable. At this point this should be more cardio feel as we have built endurance with higher power percentages. The sustained effort will feel like an 8 but the longer 3min rest will bring this back down to a 7 at each start.
COMPETE | PART 2
3-4 SETS (No Measure)
2:00 C2 Bike*
*Perform at 105% of Avg Watt
-Rest 3:00 b/t Sets-
(No Measure)
GOAL: LONG CONDITIONING | RPE 9 | Here we are bumping up the intensity to much create a much higher power output, especially after the previous fatigue. This is going to be very anaerobic and near maximal effort. The longer rest should allow for “”some”” recovery but each effort will start fatigued. If you can sustain effort go for the 4th set.