Mallard Crossfit – CrossFit
Workout Option 1
Atlantic City (Time)
Freedom (RX’d)
300 Single Unders
30 Burpee to Bar (6in)
200 Single Unders
20 Burpee to Bar (6in)
100 Single Unders
10 Burpee to Bar (6in)
Independence
300 Single Unders
30 Burpees
200 Single Unders
20 Burpees
100 Single Unders
10 Burpees
Liberty
200 Single Unders
20 Up Downs
100 Single Unders
15 Up Downs
50 Single Unders
10 Up Downs
Target time: 10:00-12:00
Time cap: 15:00
Workout Option 2
Recovery Workout (Checkmark)
40-45 Min Bike Erg @Zone 2 Pace
First 30 minutes are 10 Sec Standing Sprint (Damper 10/8) followed by 50 Sec Seated Recovery Spin (Damper 3/2)
-then-
10-15 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 30 minutes are 10 Sec hard followed by 50 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
