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 (Distance)

“BikeErg Lactate Threshold”

7 Sets

45 Sec at RPE7

3 Min at RPE3

*No rest between sets.

Workout

Metcon (Time)

“Iceberg”

Freedom (RX’d)

Teams of 2

10-8-6-4-2

Rope Climbs (15ft)

100-80-60-40-20m

Sled Push (3×45/2×45)

*Split as needed*

Individual Option:

5-4-3-2-1

Rope Climbs (15ft)

50-40-30-20-10m

Sled Push (3×45/2×45)

(KG conv 60/40)

Independence

Teams of 2

10-8-6-4-2

Rope Climbs (12ft)

100-80-60-40-20m

Sled Push (2×45/1×45)

(KG conv 40/20)

Liberty

Teams of 2

10-8-6-4-2

Zombie Rope Climbs (15ft)

100-80-60-40-20m

Sled Push (1×45/empty)

(KG conv 20/empty)