Bell House Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout Option 1

Workout 1 (Time)

GATLINBURG

Freedom (RX’d)

21-18-15-12-9-6

Single Arm Devils Press (50/35)

42-36-30-24-18-12

Abmat Sit-Ups

(KG conv: 22.5/15)

Independence

21-18-15-12-9-6

Single Arm Devils Press (35/25)

42-36-30-24-18-12

Abmat Sit-Ups

(KG conv: 15/10)

Liberty

20-16-14-12-10-8

Up Down + Alternating Dumbbell Clean and Jerk (light)

Abmat Sit-Ups

Target time: 12-14 minutes

Time cap: 18 minutes

Workout Option 2

Workout 2 (Distance)

BikeErg Lactate Threshold

20 Sec at RPE10 (or 105+ RPM), 40 Sec at RPE3 (or 75RPM)

20 Sec at RPE10 (or 110+ RPM), 40 Sec at RPE3 (or 75 RPM)

20 Sec at RPE10 (or 115+ RPM), 40 Sec at RPE3 (or 75 RPM)

20 Sec at RPE10 (or 120+ RPM), 40 Sec at RPE3.

3x (4 Min at RPE7 (or 85-90 RPM), 2 Min at RPE3)

4x (30 Sec Standing at RPE10, High Damper, 1 Min Rest)

2 Sets

2 Min at RPE4 (or 70-75 RPM)

90 Sec at RPE5 (or 80-85 RPM)

1 Min at RPE6 (or 85-95 RPM)

30 Sec at RPE7 (or 95-100 RPM)

2 Min at RPE1-2 (Any RPM)

4x (15 Sec Standing at RPE10, High Damper, 45 Sec at RPE1-2)

*No rest between sets.

Total: 60 Min