Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Workout 1 (Checkmark)

Red Howler Monkey

Freedom (RX’d)

Every minute (16:00)

Even minute (0,2,4,6,8,10,12,14)

3 Wall Walks

10 V-Ups

Odd minute (1,3,5,7,9,11,13,15)

16 Jumping Split Lunges

10 Alternating V-Ups

Independence

Every minute (16:00)

Even minute (0,2,4,6,8,10,12,14)

2 Wall Walks

10 Suitcase Sit Ups

Odd minute (1,3,5,7,9,11,13,15)

14 Jumping Split Lunges

10 Alternating V-Ups

Liberty

Every minute (16:00)

Even minute (0,2,4,6,8,10,12,14)

3 Inch Worms

10 Sit ups

Odd minute (1,3,5,7,9,11,13,15)

12 Walking Lunge Steps

10 Crunches

Target time: 35-45 seconds

Time cap: 50 seconds

Workout Option 2

Warm-up

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout 2 (Distance)

BikeErg Lactate Threshold

3 Min at RPE3 (or 80 RPM)

3 Min at RPE5 (or 80-85 RPM)

2 Min at RPE9 (or 110+ RPM)

2 Min at RPE7 (or 100+ RPM)

6 Min at RPE7 (or 95 RPM)

6 Min at RPE3 (or 80 RPM)

2 Min at RPE9 (or 110+ RPM)

2 Min at RPE7 (or 100+ RPM)

3 Min at RPE5 (or 80-85 RPM)

6 Min at RPE3 (or 80 RPM)

5 Sets

1 Min Standing, High Damper at RPE10 (Max RPM)

1 Min Seated, Low Damper at RPE3 (or 70-75 RPM)

*No rest additional rest between reps or sets.

Total: 45 Min