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 (Time)

“Echo Bike / Assault Bike Lactate Tolerance & Power”

24 Cals Harder (85-90%)

18 Cals Hardest (90%)

12 Cals Harder (85%)

18 Cals Hardest (90%)

24 Cals Harder (85%)

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

Monostructural

Freedom (RX’d)

5 sets (new set every 5:00)

50 Double Unders

5 yd Shuttle Run (Down and Back)

10 yd Shuttle Run (Down and Back)

15 yd Shuttle Run (Down and Back)

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

Independence

5 sets (new set every 5:00)

35 Double Unders

5 yd Shuttle Run

10 yd Shuttle Run

15 yd Shuttle Run

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

Liberty

5 sets (new set every 5:00)

50 SIngle Unders

10 yd Shuttle Run

15 yd Shuttle Run

10/8 Calorie Bike Erg

* See Coaches Notes for Limited Equipment and Large Class Option