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Bikeapalooza

7
Dec

Bikeapalooza

CrossFit Surge – ENDURANCE

Endurance

BIKE: Metcon (Calories)

3 sets:

20″ at moderate pace w/ 20″ walk or easy spin pace

40″ at moderate pace w/ 20″ walk or easy spin pace

60″ at moderate pace w/ 20″ walk or easy spin pace

Rest 1′ between each set

2 sets:

20″ at mod/fast pace w/ 40″ walk or easy spin pace

40″ at mod/fast pace w/ 40″ walk or easy spin pace

60″ at mod/fast pace w/ 40″ walk or easy spin pace

Rest 1′ between each set

1 set:

20″ at fast pace w/ 60″ walk or easy spin pace

40″ at fast pace w/ 60″ walk or easy spin pace

60″ at fast pace w/ 60″ walk or easy spin pace

Endurance

SWIM: Metcon (No Measure)

W/U:

100 EZ stroke of choice

6 x 25 build each 25 for 3

4 x 50 alternating perfect and build

Repeat

M/S:

Essentials/Performance

10 x 25 at FAST pace

Rest twice as long as it takes to swim the 25

5 x 50 alternating kick and swim

Competition (can scale for time)

10 x 50 at FAST pace

2 x 100 perfect swim

3 x 100 build

C/D:

100-300 EZ

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