Bell House Fitness – CrossFit

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 (No Measure)

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)