CrossFit – Sun, Dec 17

Workout Option 1
Fairy Bread (Time)

Freedom (RX’d)

3 rounds

500/450m Row

50’ Handstand walk

25 GHD’s (25 V-Ups)

Independence

3 rounds

500/450m Row

25’ Handstand walk (or 10 Handstand Shoulder Taps)

20 GHD’s + 6in Riser (25 V-Ups)

Liberty

3 rounds

300/250m Row

50’ Bear Crawl

25 Sit Ups

  • Target Time: 11-13 minutes
  • Time Cap: 16 minutes

Workout Option 2
Option 2: Warm Up

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m sprint

BikeErg Lactate Threshold + CNS and VO2 Max (Distance)

5 Min at RPE3, 2:00 at RPE5

-Rest 90 Sec-

4:30 at RPE3, 1:45 at RPE5.5

-Rest 75 Sec-

4 Min at RPE3, 1:30 at RPE6

-Rest 60 Sec-

3:30 at RPE3, 1:15 at RPE6.5

-Rest 45 Sec-

3min at RPE3, 1:00 at RPE7

-Rest 30 Sec-

2:30 at RPE3, 45sec at RPE7.5

Total: 35:45

This workout can alternatively be done on another machine or as a run.

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