Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Workout 1 (Time)

“Hey Mikey, if you can hear me….run!!”

Freedom (RX’d)

7 Rounds

7 Deadlifts (185/125)

7 Handstand Push Ups

(KG conv: 83/56 DL)

Independence

7 Rounds

7 Deadlifts (155/105)

7 Handstand Push Ups + 1 Abmat

(KG conv: 70/48 DL)

Liberty

7 Rounds

7 Dumbbell Deadlifts (light)

7 Push Ups

Target TIme: 7-9 minutes

Time Cap: 12 minutes

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)

Bike Erg Lactate Threshold

Main Set #1

3 Sets

10 Sec Seated, D5 at RPE10, Max RPM

10 Sec Standing, D5 at RPE10, Max RPM

*Rest 20 Sec at RPE1-2 after all reps.

Main Set #2

5 Min at RPE5 (or 85 RPM)

3 Min at RPE1-2 (Any RPM)

8x (30 Sec at RPE10, 15 Sec at RPE3)

3 Min at RPE1-2 (Any RPM)

8x (30 Sec at RPE10, 15 Sec at RPE3)

3 Min at RPE1-2 (Any RPM)

8x (30 Sec at RPE10, 15 Sec at RPE3)

3 Min at RPE1-2 (Any RPM)

5 Min at RPE5 (or 85 RPM)

Total: 31 Min

This workout can be peformed on an Assault or Echo Bike as needed.