CrossFit Bartlesville – CrossFit

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Workout Option 1

Workout 1 (Checkmark)

Molokai

Freedom (RX’d)

Every 1:00 (12:00)

Even: 50ft Dumbbell Front Rack Walking Lunge (50s/35s)

Odd: 10 Single Arm Dumbbell Push Press (L and R) (50s/35s)

(KG conv: 22.5/15)

Independence

Every 1:00 (12:00)

Even: 50ft Dumbbell Front Rack Walking Lunge (35s/25s)

Odd: 10 Single Arm Dumbbell Push Press (L and R) (35s/25s)

(KG conv: 15/10)

Liberty

Every 1:00 (12:00)

Even: 25ft Dumbbell Front Rack Walking Lunge (light)

Odd: 6 Single Arm Dumbbell Push Press (L and R) (light)

Target time each station: 30-40 seconds

Time cap each station: 45 seconds

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

2 Min at RPE3 (or 80 RPM)

10 Min at RPE7 (or 95 RPM)

4 Min at RPE1-2 (Any RPM)

10 Min at RPE7 (or 95 RPM)

2 Min at RPE1-2 (Any RPM)

-Rest 2 Min-

4 Sets

3 Min at RPE9 (or 105+ RPM)

*90 Sec at RPE 1-2 between sets.

Cool Down:

2 Min at RPE3

Total: 50 Min