CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) “BikeErg Lactate Threshold” 6 Min at RPE3 2 Min at RPE7 -Rest 1 Min- 10x (1 Min 40 Seconds at RPE3, 20 Sec at RPE7) *No rest between reps or sets. -Rest 3 Min- 2 Min at RPE7 6 Min at RPE3WHAT IS RPE? RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE). Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of...
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