Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout

Metcon (Time)

BikeErg Lactate Threshold

3x (1250m at Moderate, 90 Sec Rest)

-Rest 2 Min-

3x (400m at Faster, 90 Sec Rest)

-Rest 2 Min-

3x (1000m at Fast, 90 Sec Rest)

-Rest 2 Min-

3x (400m at Fastest, 90 Sec Rest)

Workout

Metcon (Time)

Monostructural

Freedom (RX’d)

5 Rounds

21/16 Calorie Assault Bike

7 Clean and Jerks (135/95)

3 Muscle Ups (Or 3 Burpee Chest to Bar)

Independence

5 Rounds

16/13 Calorie Assault Bike

7 Clean and Jerks (115/80)

3 Bar Muscle Ups ( Or 3 Burpee Pull-ups)

Liberty

5 Rounds

15/12 Calorie Assault Bike

12 Alternating Dumbbell Clean and Jerks (light)

4 Burpee Jumping Pull-ups