Bell House Fitness – CrossFit

Workout Option 1

Workout 1 (Time)

Elmo

Freedom (RX’d)

3 Rounds

30 Dumbbell Bench Press (50s/35s)

30 Toes to Ring (or Toes to Bar)

(KG conv: 22.5/15)

Independence

3 Rounds

30 Dumbbell Bench Press (35s/25s)

20 Toes to Ring (or Toes to Bar)

(KG conv: 15/10)

Liberty

3 Rounds

20 Dumbbell Bench Press (light)

20 Hanging Knee Raises

Target time: 8-10 minutes

Time cap: 15 minutes

Workout Option 2

Warm-up

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout 2 (Distance)

BikeErg Lactate Threshold

5 Sets

30 Sec at RPE5 (or 85 RPM)

30 Sec at RPE1-2

*No rest between sets.

-Rest 1 Min-

4x 20 Sec Standing on D8 at RPE10, 40 Sec at RPE1-2 (Any RPM)

2 Min at RPE3 (or 70-75 RPM)

4x 20 Sec Standing on D9 at RPE10, 40 Sec at RPE1-2 (Any RPM)

2 Min at RPE3 (or 70-75 RPM)

4x 20 Sec Standing on D10 at RPE10, 40 Sec at RPE1-2 (Any RPM)

2 Min at RPE3 (or 70-75 RPM)

-Rest 1 Min-

5 Sets

30 Sec at RPE5 (or 85 RPM)

30 Sec at RPE1-2 (Any RPM)

*No rest between sets.

Total: 30 Min