CrossFit Bartlesville – CrossFit

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Workout Option 1

Workout 1 (Time)

Jetfire

Freedom (RX’d)

For Time:

1600m Run

*Every 1:00, including 0:00 perform 4 burpees

Independence

For Time:

1200m Run

*Every 1:00, including 0:00 perform 4 burpees

Liberty

For Time:

800m Run

*Every 1:00, including 0:00 perform 4 Up Downs

Target TIme: 10-12 minutes

Time Cap: 16 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 Interval

30 Sec at RPE3 (60 RPM), 30 Sec at RPE3 (60-65 RPM)

30 Sec at RPE3 (or 70 RPM), 30 Sec at RPE5 (or 70-75 RPM)

30 Sec at RPE5 (or 80 RPM), 30 Sec at RPE5 (or 80-85 RPM)

30 Sec at RPE5 (or 85 RPM), 30 Sec at RPE7 (or 85-90 RPM)

30 Sec at RPE7 (or 90 RPM), 30 Sec at RPE3 (55-60 RPM)

-Rest 2 Min-

5 Min at RPE7 (or 95 RPM), 2 Min 30 Sec at RPE5 (or 75-80 RPM)

4 Min at RPE7 (or 95 RPM), 2 Min at RPE5 (or 75-80 RPM)

3 Min at RPE7 (or 95 RPM), 90 Sec at RPE5 (or 75-80 RPM)

2 Min at RPE7 (or 95 RPM), 1 Min at RPE5 (or 75-80 RPM)

1 Min at RPE7 (or 95 RPM)

-Rest 2 Min-

5 Sets

1 Min at RPE7, Standing, High Damper (60-65 RPM)

1 Min at RPE3

*No rest between reps and sets.

Total: 36 Min

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