Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Workout 1 (Time)

Potato Gnocchi

Freedom (RX’d)

5 rounds:

20/16 Calorie Row

15 GHD Sit Ups

Independence

5 rounds:

16/13 Calorie Row

12 GHD Sit Ups + 6in Riser

Liberty

5 rounds:

12/10 Calorie Row

15 Sit Ups

Target Time Each set: 50-60 seconds

Time Cap Each Set: 75 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

5 Min at RPE3 (or 75 RPM)

10x (30 Sec at RPE8, 30 Sec at RPE2)

5 Min at RPE3 (or 75 RPM)

10 Min at RPE5 (or 85 RPM)

5 Min at RPE3 (or 75 RPM)

8 Min at RPE7 (or 95-100 RPM)

3 Min at RPE3 (or 75 RPM)

6 Min at RPE9 (or 100+ RPM)

1 Min at RPE3 (75 RPM)

Total: 53 Min

This workout can be completed on an Air Bike or modified to a run.