CrossFit – Sun, Apr 27
Do you have a highshcool or college student looking for a part time job over the summer? Would they be interested in a comped membership at SoLa and access to our Recovery Zone in addition to pay? We are looking for some part time administrative help over the summer. Have your kiddo email jess@solacrossfit.com if they are interested!
Workout Option 1
Kobayashi (8 Rounds for reps)
Freedom (RX’d)
Every 2:00 (8 sets)
12/10 Calorie Air Bike
10 Single Arm Dumbbell Push Press (50/35)(5/side)
(KG conv: 22.5/15)
Independence
Every 2:00 (8 sets)
10/8 Calorie Air Bike
10 Single Arm Dumbbell Push Press (35/20)(5/side)
(KG conv: 15/10)
Liberty
Every 2:00 (8 sets)
8/6 Calorie Air Bike
10 Single Arm Dumbbell Push Press (light)(5/side)
- Target time each set: Sub 1:10
- Time cap each set: 1:30
Workout Option 2
Recovery Workout (Checkmark)
40-45 Min Bike Erg @Zone 2 Pace
First 20 minutes are 15 Sec Standing Sprint (Damper 10/8) followed by 45 Sec Seated Recovery Spin (Damper 3/2)
-then-
20-25 Min Z2 Seated
If a Bike Erg is not available, sub Air Bike, Row, or Run as follows:
40-45 Min @Zone 2 Pace
First 20 minutes are 15 Sec hard followed by 45 sec easy.
-then-
20-25 Min Zone 2
How to Calculate Zone 2
Minimum = RHR + .5(HRR)
Maximum = RHR + .75(HRR)
RHR = 220 – 30 – 60 = 130
Minimum = 60 +.5(130) = 60+65 = 125
Maximum = 60 +.75(130) = 60+97.5 = 157.5