CrossFit – Sun, Jan 21

Workout Option 1
Jonagold (Time)

Freedom (RX’d)
3 rounds
1000/850m Bike Erg (Or 25/20 Calorie Air Bike)
10 Strict Weighted Chin Ups (35/25)
(KG conv: SWCU 15/10)

Independence
3 rounds
1000/850m Bike Erg (Or 25/20 Calorie Air Bike)
10 Strict Weight Chin Ups (25/15)
(KG conv: SWCU 10/7)

Liberty
3 rounds
750/675m Bike Erg (Or 15/12 Calorie Air Bike)
10 Jumping Chin Ups

  • Target time: 10-12 minutes
  • Time cap: 15 minutes

Workout Option 2
Option 2: Warm Up

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m sprint

Bike Workout (Distance)

Part 1
3 Sets
4x (75 Sec at RPE6, 45 Sec at RPE3)
*Rest 90 Sec between sets.
Total: 27 Min

Optional Part 2 (Recommended)
3 Sets
15 Sec Standing, D8-10 at RPE9-10
1 Min at RPE1-2
15 Sec Seated, D8-10 at RPE9-10
1 Min at RPE1-2
15 Sec Seated, D1 at RPE9-10
*Rest 3 Min between sets.

** See coach notes for timeframe
**This workout can alternatively be done on another machine or as a run.

Leave a Reply

Your email address will not be published. Required fields are marked *