Mallard Crossfit – CrossFit
Workout Option 1
Texas Ranger Bobby (Time)
Freedom (RX’d)
800m Farmer Carry (35s/25s)
-Every 1:00 (including 0:00) perform 5 Burpees-
(KG conv: 15s/10s)
Independence
800m Farmer Carry (25s/15s)
-Every 1:00 (including 0:00) perform 4 Burpees-
(KG conv: 10s/7.5s)
Liberty
400m Farmer Carry (light)
-Every 1:00 (including 0:00) perform 5 Up Downs-
Target time: 9:00-11:00
Time cap: 15:00
Workout Option 2
Recovery Workout (Checkmark)
40-45 Min Bike Erg @Zone 2 Pace
First 30 minutes are 12 Sec Standing Sprint (Damper 10/8) followed by 48 Sec Seated Recovery Spin (Damper 3/2)
-then-
10-15 Min Zone 2 Seated
If a Bike Erg is not available, sub Air Bike, Row, or Run as follows:
40-45 Min @Zone 2 Pace
First 30 minutes are 12 Sec hard followed by 48 sec easy.
-then-
10-15 Min Zone 2
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
