Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

Assault Bike

Arms & Legs: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Legs Only: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Arms Only: 40sec easy, 20sec mod, 10sec fast

Workout

Metcon (3 Rounds for time)

“Echo Bike / Assault Bike Lactate Tolerance & Power”

3 Sets

24 Cals Hard (85-90%)

16 Cals Harder (90-95%)

10 Cals Hardest (95-100%)

*Rest 1 Min Easy (Arms Only) between reps.

*Rest 3 Min between sets.
Rich Froning Estimated Paces:

Assault Bike RPMs Pace

Hardest: 85-90 RPMs

Harder: 75-80 RPMs

Hard: 65-70 RPMs

Easy: 50-60 RPMs

Workout

Metcon (5 Rounds for time)

Freedom (RX’d)

5 sets:

15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike)

100m Sprint

6 Burpee Box Get-Overs (48/42)

100m Sprint

15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike)

*Rest 1:1 (work: rest) between sets

Independence

5 Sets

12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike)

100m Sprint

6 Burpee Box Get-Overs (40/34)

100m Sprint

12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike)

Liberty

5 Sets

12/10 Calorie Bike Erg

100m Sprint

6 Up Down + Box Step up and Over (24/20)

100m Sprint

12/10 Calorie Bike Erg

* See Coaches Notes for Limited Equipment, and Large Class Option