Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Redwoods (Time)
Freedom (RX’d)
For Time:
100/80 Calorie Air Bike
100 Single Arm Dumbbell Push Press (50/35)
(KG conv: 22.5/15)
Independence
For Time:
90/75 Calorie Air Bike
100 Single Arm Dumbbell Push Press (35/25)
(KG conv: 15/10)
Liberty
For Time:
75/60 Calorie Air Bike
75 Single Arm Dumbbell Push Press (light)
Target time: 10-12 minutes
Time cap: 15 minutes
Workout Option 2
Recovery Workout (Distance)
25 Min Zone 2 Run
-Directly into-
20-25 Min Zone 2 Seated Bike Erg
If a Bike Erg is not available, sub Air Bike, Row, or Ski 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
Workout Option 3
Mayhem Racing (Distance)
Warm-up:
3 Rounds:
8 Calorie Row
3 Inchworms
25-foot Sled Push
Start with an empty sled and increase the weight each round. Go at an easy pace, just to get your heart rate up and get loose.
Pre-Workout:
On a 60-second clock…
6/5 Calorie Row
5 Burpees
Sled push in the remaining time, at workout weight
This should be done at workout pace. You should have at least 30 seconds left for the sled. If not, lower your row/burpee reps for the workout.
Workout:
Teams of 2
5 rounds each, 2 min on, 2 min off
12/10 Calorie Row
10 Burpees
Max distance Sled Push in the remaining time (335/225LB, 152KG/102KG)
Partner one completes a full round, then rests while partner 2 goes.
*Note: weight includes the weight of the sled + plates
Your goal should be to have at least 30 seconds on the sled each round. Adjust the Row/Burpee reps accordingly. It’s a 1:1 work ratio today, so intensity should be high.