Open Gym Strength and Conditioning – CrossFit

BENCHMARK THURSDAY

Metcon (No Measure)

“Meline”

EMOM 20:

2 rope climbs

5 pushups

Active recovery

Metcon (Distance)

Warm Up:

3min easy

1min easy/mod

1min mod

1min mod/fast

1min fast

2min easy/mod

2min hard, standing, 70+ rpms

2min hard, seated, 70+ rpms

2min easy/mod

Main Workout #1:

6 sets:

40sec hard

40sec harder

40sec hardest

2min easy b/t sets

Main Workout #2:

5min easy

2min hard

2min harder

2min hardest

5min easy

Total: 53min

Score: Total Meters

Details: After an aggressive warm-up, we are going to get after it in this final “”Double Feature”” workout before retesting the 20-minute race of truth.

Main Workout #1 & 2 features 6 sets of progressive intensity anaerobic capacity intervals as well as 6-minutes of progressive intensity VO2max intervals.