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

4x (1 Min at RPE5 (or 75 RPM), 1 Min at RPE9 (or 100 RPM)

3 Min at RPE3 (or 75-80 RPM)

2 Min at RPE5 (or 85 RPM)

2 Min at RPE7 (or 85-95 RPM)

2 Min at RPE8 (or 95 RPM)

2 Min at RPE9 (or 95-100 RPM)

2 Min at RPE1-2 (Any RPM)

6x (30 Sec at RPE10 (or 110+ RPM), 60 Sec at RPE1)

Total: 30 Min

Workout Two (Time)

M.O.D.O.C.K

Freedom (RX’d)

5-4-3-2-1

Rope Climbs

15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike) after each set of rope climbs.

Independence

4-3-2-1-1

Rope Climbs

12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike) after each set of rope climbs.

Liberty

10-8-6-4-2

Zombie Rope Climbs

10/8 Calorie Assault Bike (Or 8/6 Calorie Echo Bike) after each set of rope climbs.