Bell House Fitness – CrossFit

Workout Option 1

Workout 1 (Time)

Dig Dug

Freedom (RX’d)

5 Rounds

15 Burpee to Ring OR Burpee to Bar (6in above reach)

15 Toes to Ring OR Toes to Bar

Independence

5 Rounds

12 Burpee to Ring OR Burpee to Bar (6in above reach)

12 Toes to Ring OR Toes to Bar

Liberty

5 Rounds

10 Up Down to Bar

15 Hanging Knee Raises

Target TIme: 9-11 minutes

Time Cap: 14 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)

Bike Erg Lactate Threshold

3 Sets

1 Min Standing, High Damper at RPE5 (or 55 RPM)

30 Sec at RPE1-2 (Any RPM)

*No rest between sets.

3 Sets

2 Min Standing, High Damper at RPE7 (or 60 RPM)

1 Min Seated, Low Damper at RPE5 (or 85 RPM)

*No rest between sets.

3 Sets

3 Min Standing, High Damper at RPE7 (or 65 RPM)

90 Sec at RPE1-2 (Any RPM)

*No rest between sets.

3 Sets

4 Min Standing, High Damper at RPE7 (or 70 RPM)

2 Min at RPE1-2 (Any RPM)

*No rest between sets.

Total: 45 Min

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