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 (5 Rounds for distance)

“BikeErg Lactate Threshold”

2 Sets

2 Min at RPE7

6 Min at RPE6

*Rest 2 Min at RPE2 after each set.

-Rest 1 Min-

3 Sets

1 Min at RPE8

3 Min at RPE4

Total: 33 Min

Workout

Metcon (Time)

Freedom (RX’d)

2000/1600m Bike Erg OR 1000/800m Row

30 Burpees to 6 inch target

1500/1200m Bike Erg OR 750/600m Row

20 Burpee Box Jump Overs (24/20)

1000/800m Bike Erg OR 500/400m Row

10 Burpee Box Get Overs (48/42)

500/400m Bike Erg OR 250/200m Row

Independence

2000/1600m Bike Erg or 1000/800m Row

30 Burpees

1500/1200m Bike Erg or 750/600m Row

20 Burpee Box Jump Overs (20/16)

1000/800m Bike Erg or 500/400m Row

10 Burpee Box Get Overs (36/30)

500/400m Bike Erg or 250/200m Row

Liberty

1000/850m Bike Erg or 500/400m Row

30 Up Downs

800/650m Bike Erg or 400/325m Row

20 Burpees

600/500m Bike Erg or 300/250m Row

10 Burpee Box Step Ups (20/16)

400/350m Bike Erg or 200/150m Row

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