P6 CrossFit – CrossFit
Kris Kringle (Distance)
Optional BikeErg
Warm-up: 5min from easy to mod
3x (30sec hard (100rpm), 30sec easy (80rpm))
2min recovery (50rpm),
3 sets:
30sec hard (95-100rpm)
4min mod (85-90rpm)
30sec harder (100-105rpm)
30sec easy (80rpm)
30sec hardest (105-110rpm)
4min easy (85rpm)
No rest b/t sets
Total: 40min
Optional Assault or Echo Bike Option:
Warm-up: 5min from easy to mod
3x (30sec hard, 30sec easy)
2min recovery (50rpm),
3 sets:
30sec hard
4min mod
30sec harder
30sec easy
30sec hardest
4min easy
No rest b/t sets
Total: 40min
Jingle Bell Rock (Distance)
Run
6 sets
5:00 moderate
-1:00 walk between rounds-
STIMULUS
This workout’s focus is recovering during our walks and maintaining our moderate pace across all rounds. Rich is using these workouts to build capacity in his running and all around aerobic capacity.
Rich typically does these on an air runner