Bellhouse Crossfit – CrossFit

Workout Option 1

“Oh look, a deli meat!” (Time)

Freedom (RX’d)

800m Farmer Carry (35s/25s)

-Every 1:00 (including 0:00) perform 5 Burpees-

(KG conv: 15s/10s)

Independence

800m Farmer Carry (25s/15s)

-Every 1:00 (including 0:00) perform 4 Burpees-

(KG conv: 10s/7.5s)

Liberty

400m Farmer Carry (light)

-Every 1:00 (including 0:00) perform 5 Up Downs-

Target time: 10-12 minutes

Time cap: 20 minutes

Workout Option 2

Option 2: Warm Up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m sprint

BikeErg: Lactate Threshold (Distance)

Warm-Up:

2 Min Ramp from RPE3 to RPE5

3 Sets

2x (15 Sec at RPE7-8 or 105 RPM, 30 Sec at RPE1-2)

*2 Min at RPE3 (or 80 RPM) after each set.

Main Workout:

3 Sets

12 Sec at RPE10 (Max RPM), 18 Sec at RPE1-2

9 Sec at RPE10 (Max RPM), 21 Sec at RPE1-2

6 Sec at RPE10 (Max RPM), 24 Sec at RPE1-2

*2 Min at RPE3 (80 RPM) after each set.

3 Sets:

3x (20 Sec at RPE9 (110+), 10 Sec at RPE1-2)

*2 Min at RPE3 (80 RPM) after each set.

Total: 30:30 Min

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