CrossFit – Sun, Jan 7

Workout Option 1
Camp Walden (Time)

Freedom (RX’d)
30-25-20-15-10-5
Kettlebell Swings (53/35)
50ft Walking Lunge
(KG conv: KB 22.5/15)

Independence
30-25-20-15-10-5
Kettlebell Swings (35/25)
50ft Walking Lunge
(KG conv: KB 15/10)

Liberty
21-18-15-12-9-6
Russian Kettlebell Swings (light)
25ft Walking Lunge

  • Target time: 8-10 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

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

Part 1:
6 Min at RPE2-3, Rest 1 Min
5 Min at RPE2-3, Rest 1 Min
4 Min at RPE2-3, Rest 1 Min
3 Min at RPE2-3, as an EMOM with :10 of 10 RPM Standing at the top of each minute
Total: 21 Min

Optional Part 2 (Recommended)
4 Sets
20 Sec standing, D9-10 at RPE9-10
20 Sec at RPE2
-Rest 30 Sec-
20 Sec Standing, D8-9 at RPE9
20 Sec at RPE2
-Rest 30 Sec-
20 Sec Standing, D7-8 at RPE8-9
20 Sec at RPE2
*Rest 2 Min between sets.

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

FLOW
Part 1:
0-6 RPE2-3
6-7 Rest
7-12 RPE2-3
12-13 Rest
13-17 RPE2-3
17-18 Rest
18-21 RPE2-3, as an EMOM with :10 of 10 RPM Standing at the top of each minute

Optional Part 2 (Recommended)
4 Sets
0-:20 standing, D9-10 at RPE9-10
:20-:40 RPE2
:40 – 1:10 Rest
1:10-1:30 Standing, D8-9 at RPE9
1:30-1:50 RPE2
1:50-2:20 Rest
2:20-2:40 Standing, D7-8 at RPE8-9
2:40-3 Sec at RPE2
3-5 Rest
(repeat for 3 more rounds)

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