Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout One (Distance)

“BikeErg Lactate Threshold”

4000m

4 Min at Easy

3000m

3 Min at Easy

2000m

2 Min at Easy

1000m

1 Min at Easy

Alternate interval speed between 400m Fast & 400m Easy.

Finish each interval w/200m Sprint.

Workout Two (2 Rounds for time)

Dall Sheep

Freedom (RX’d)

2 sets

5 rounds

5 Deadlifts (275/185)

5 Bench press (185/110)

– rest 5:00 between sets –

(KG Conv DL: 125/83, BP: 83/50)

Independence

2 sets

5 rounds

5 Deadlifts (225/155)

5 Bench press (155/95)

rest 5:00 between sets

(KG Conv DL: 102/70, BP: 70/43)

Liberty

2 sets

5 rounds

8 Dumbbell Deadlifts (light)

8 Dumbbell Bench press (light)

rest 5:00 between sets