Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Workout 1 (8 Rounds for time)

Bike/Burpee Intervals

Freedom (RX’d)

Every 2:00 (16:00)

12/10 Calorie Assault Bike or 10/8 Echo

6 Burpee Box Jump Overs (24/20)

Independence

Every 2:00 (16:00)

10/8 Calorie Assault Bike or 8/7 Echo

6 Burpee Box Jump Overs (20/16)

Liberty

Every 2:00 (16:00)

8/6 Calorie Assault Bike or 6/5 Echo

6 Up Down + Box Step Up (20)

Target TIme each set: 55-65 seconds

Time Cap each set: 90-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)

Bike Erg Lactate Threshold

12 Min Standing, D7-8 at RPE5 (60-65 RPM)

4 Min Seated, D1 at RPE5 (or 75-80 RPM)

2 Sets

6 Min Standing, D8-9 at RPE7 (60-65 RPM)

3 Min Seated, D1 at RPE5 (or 75-80 RPM)

*No rest between sets.

3 Sets

4 Min Standing, D9-10 at RPE8 (60-65 RPM)

2 Min Seated, D1 at RPE5 (or 75-80 RPM)

*No rest between sets.

Total: 60 MIn

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