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Bike Pyramid

23
Nov

Bike Pyramid

CrossFit Surge – ENDURANCE

Warm-up

WARM: Warm-up (No Measure)

Dynamic Warmup

Endurance

BIKE: Metcon (Calories)

Warm-up 5 minutes at 5-6 intensity (scale is 1-10, 10 being an all out sprint)

Pyramid Intervals

Alternate sprints of 8-10 intensity with rest periods of 4 intensity

10 sec sprint, 50 sec rest

20 sec sprint, 40 sec rest

30 sec sprint, 30 sec rest

40 sec sprint, 20 sec rest

50 sec sprint, 10 sec rest

40 sec sprint, 20 sec rest

30 sec sprint, 30 sec rest

20 sec sprint, 40 sec rest

10 sec sprint, 50 sec rest

Repeat again if you’re feeling spicy for those Thanksgiving calories!

Cooldown 5-minutes at EZ pace (3-4 intensity)

Endurance

SWIM: Time Trial (Time)

It’s testing time!!! If you don’t do the test today (Thursday) ensure that you get the test done at some point during the week. This is a BENCHMARK METCON, testing testing 1..2…3…GO!

W/U

500 as…

50 swim

50 6-1-6 drill

50 pull buoy

50 kick only (board optional)

50 EZ stroke

Repeat once more

M/S

500 at your best intensity (see notes below)

C/D

200-300 pull, breastroke, backstroke, or extremely easy swimming

NOTES: This METCON is a 500 meter endurance test. This is what we’ll use to start setting TT times (Time Trial times) for everyone. Swim the 500 at a steady enough state to minimize rest. The more steady you are, the faster your 500 will be, requiring less rest. If you need to rest, take the rest, and don’t go out of the gates too hard. Remember, it’s 500 meters, not 50. Have fun, and most of all, enjoy the challenge!!
BE SURE TO RECORD TIME FOR 500

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