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

2 Min at RPE3 (or 75 RPM),

1 Min at RPE7 (or 85-95 RPM), 30 Sec at RPE1-2

1 Min at RPE7 (or 95 RPM), 30 Sec at RPE1-2

1 Min at RPE7 (or 95-100 RPM), 30 Sec at RPE1-2

1 Min at RPE7 (or 95 RPM), 30 Sec at RPE1-2

1 Min at RPE7 (or 85-95 RPM)

2 Min at RPE1-2 (Any RPM)

4 Sets

3 Min at RPE3 (or 80 RPM)

45 Sec at RPE8 (or 100-110 RPM)

1 Min at RPE5 (or 80-90 RPM)

*No rest between sets.

Total: 30 Min

Workout Two (Checkmark)

Shark

Freedom (RX’d)

Every minute (10:00)

200/175m Row

-Rest 1:00-

Every minute (10:00)

6 Clean and Jerks (115/80)

(KG conv: 52/36)

Independence

Every minute (10:00)

175/150m Row

-Rest 1:00-

Every minute (10:00)

6 Clean and Jerks (95/65)

(KG conv: 43/29)

Liberty

Every minute (10:00)

150/125m Row

-Rest 1:00-

Every minute (10:00)

10 Alternating Dumbbell Clean and Jerks (light)

Target time each set:

Set 1: 38-45 seconds

Set 2: 12-15 seconds

Time cap each set:

Set 1: 50 seconds

Set 2: 20 seconds