Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Workout 1 (Time)

Penne

Freedom (RX’d)

150 Single Unders

30 Hang Dumbbell Clean and Jerk (50/35)

100 Double Unders

30 Hang Dumbbell Clean and Jerk (50/35)

50 Crossovers

(KG conv: 22.5/15 DBs)

Independence

100 Single Unders

30 Hang Dumbbell Clean and Jerk (35/25)

60 Double Unders

30 Hang Dumbbell Clean and Jerk (35/25)

40 Crossovers

(KG conv: 15/10 DBs)

Liberty

150 Single Unders

30 Kettlebell Swings (light)

100 Single Unders

30 Kettlebell Swings (light)

50 Single

Target TIme: 8-10 Minutes

Time Cap: 14 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

4 Sets

4 Min Ramp from RPE3 to RPE5 (60- 80 RPM)

3 Min at RPE5 (or 80-85 RPM)

2 Min at RPE7 (or 90-95 RPM)

1 Min at RPE8 (or 100-105 RPM)

30 Sec at RPE10 (or 105+ RPM)

*Rest 1 Min between sets.

Total: 46 Min

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