CrossFit – Sun, Jan 14

Workout Option 1
Miami River (Checkmark)

Freedom (RX’d)
Every minute (15:00)
5 sets
Minute 1: 10 Dumbbell Step Back Lunges (2×50/35)
Minute 2: 10 Strict Pull ups
Minute 3: 10 Deficit Push Ups (4″/2″)
(KG conv: DB 2×22.5/15)

Independence
Every minute (15:00)
5 sets
Minute 1: 10 Dumbbell Step Back Lunges (2×35/25)
Minute 2: 8 Strict Pull ups
Minute 3: 8 Deficit Push Ups (2”/1″)
(KG conv: DB 2×15/10)

Liberty
Every minute (15:00)
5 sets
Minute 1: 10 SIngle Dumbbell Step Back Lunges (light)
Minute 2: 10 Ring Rows
Minute 3: 10 Bar Push Ups

  • Target time each set: 25-35 seconds
  • Time cap each set: 50 seconds

Workout Option 2
Option 2: Warm Up

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m sprint

BikeErg: Part 1: Lactate Part 2: CNS and VO2 Max (OPTIONAL) (Distance)

Part 1
6 Min at RPE3, 60 Sec Rest
30 Sec, D1 at RPE7, 30 Sec at RPE1
30 Sec, D1 at RPE7, 30 Sec at RPE1
5 Min at RPE3, 60 Sec Rest
20 Sec, D1 at RPE8, 40 Sec at RPE1
20 Sec, D1 at RPE8, 40 Sec at RPE1
4 Min at RPE3, 60 Sec Rest
10 Sec, D1 at RPE9, 50 Sec at RPE1
10 Sec, D1 at RPE9, 50 Sec at RPE1
Total: 24 Min
** See coach notes for timeframe
**This workout can alternatively be done on another machine or as a run.

Optional Part 2 (recommended)
60 Sec at RPE8, 60 Sec at 50% Prior Watts
45 Sec at RPE8, 60 Sec at 50% Prior Watts
45 Sec at RPE8, 60 Sec at 50% Prior Watts,
30 Sec at RPE8, 60 Sec at 50% Prior Watts
30 Sec at RPE8, 60 Sec at 50% Prior Watts
30 Sec at RPE8, 60 Sec at 50% Prior Watts

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