Bell House Fitness – CrossFit

Workout Option 1

Workout 1 (8 Rounds for time)

Pagani

Freedom (RX’d)

8 Sets (1 Set every 2 Minutes)

50 Double Unders

12 Line Facing Burpees

Independence

8 Sets (1 Set every 2 Minutes)

35 Double Unders

10 Line Facing Burpees

Liberty

8 Sets (1 Set every 2 Minutes)

40 Single Unders

10 Up Downs

Target TIme each set: 1:10-1:20

Time Cap each set: 1:30

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)

Bike Erg Interval

2 Min at RPE3 (or 75 RPM)

5 Min at RPE7 (or 95 RPM)

3 Min at RPE3 (or 75 RPM)

4 Min at RPE7 (or 95 RPM)

-Rest 2 Min-

3 Sets

15 Sec at RPE10 (OR 110+ RPM), 45 Sec at RPE3 (60-65 RPM)

30 Sec at RPE10 (or 110+ RPM), 30 Sec at RPE3 (60-65 RPM)

45 Sec at RPE10 (or 110+ RPM), 15 Sec at RPE3 (60-65 RPM)

1 Min at RPE9 (or 110+ RPM), 1 Min at RPE3 (60-65 RPM)

45 Sec at RPE10 (or 110+ RPM), 15 Sec at RPE3 (60-65 RPM)

30 Sec at RPE10 (or 110+ RPM), 30 Sec at RPE3 (60-65 RPM)

15 Sec at RPE10 (or 110+ RPM), 45 Sec at RPE3 (60-65 RPM)

*Rest 3 Min at RPE1-2 (Any RPM) between sets.

Total: 58 Min

This workout can be done on an Assault or Echo Bike as needed.