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”

3 Sets

1 Min at RPE3

1 Min at RPE4

1 Min at RPE5

1 Min at RPE6

1 Min at RPE7

1 Min at RPE8

4 Min at RPE2

Total 30 Min

Workout

Metcon (2 Rounds for time)

“Mordor”

Freedom (RX’d)

6 sets:

1:00 Accumulated Plank Hold (Elbows)

1:00 Accumulated Top of Ring Dip Hold

-Rest as needed between sets-

-3:00 after completion-

-into-

50 Burpee Box Jump Overs (24/20)

Independence

6 sets:

45-seconds Accumulated Plank Hold (Elbows)

45-second Accumulated Top of Ring Dip Hold

Rest as needed between sets

3:00 after completion

into

50 Burpee Box Jump Overs (20/16)

Liberty

6 sets:

30-seconds Accumulated Knee Plank Hold (Elbows)

30-second Accumulated Top of Ring Dip Hold (Toes touching the ground)

Rest as needed between sets

3:00 after completion

into

30 Up Downs + Box Step Up (20/16)