Mallard Crossfit – CrossFit
Workout Option 1
Croke Park (8 Rounds for time)
Freedom (RX’d)
Every 2:00 (8 sets)
15/12 Calorie Air Bike
25ft Handstand Walk (Or 2 Wall Walks)
Independence
Every 2:00 (8 sets)
12/10 Calorie Air Bike
25ft Handstand Walk (Or 2 Wall Walks)
Liberty
Every 2:00 (8 sets)
10/8 Calorie Air Bike
25ft Bear Crawl (Or 2 Wall Walks, half way)
Target time each set: Sub 1:10
Time cap each set: 90 seconds
Workout Option 2
Recovery Workout (Checkmark)
45 Minute Row @Zone 2 Pace
*Every 6 minutes stop and do a 20 second Chin Over Bar Hold + 30 second Wall Facing Handstand Hold + 40 second Wall Sit Hold
Supinated Chin Over Bar Hold – doesn’t have to be supinated grip.
Wall Facing Handstand Shoulder Taps – don’t do shoulder taps.
Wall Sit
Zone 2 Video Summary
How to Calculate Zone 2
Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR)
Zone 2 Range:
Minimum = RHR + .5(HRR)
Maximum = RHR + .75(HRR)
EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR)
RHR = 220 – 30 – 60 = 130
Zone 2 Range
Minimum = 60 +.5(130) = 60+65 = 125
Maximum = 60 +.75(130) = 60+97.5 = 157.5
Zone 2 Range = 125 bpm to 157.5 bpm
