Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Workout 1 (12 Rounds for time)

“The limit does not exist”

Freedom (RX’d)

Every 1:00 (12:00)

4x50ft Shuttle Run

8 Toes to Bar

Independence

Every 1:00 (12:00)

4x50ft Shuttle Run

6 Toes to Bar

Liberty

Every 1:00 (12:00)

3x50ft Shuttle Run

8 Hanging Knee Raises

Target Time Each set: 30-40 seconds

Time Cap Each Set: 45 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 Lactate Threshold

5x (15 Sec at RPE10, 45 Sec at RPE1-2 (Any RPM)

3 Min at RPE5 (or 85 RPM), 3 Min at RPE3 (or 75 RPM)

2 Sets

3x (40 Sec at RPE7 (or 100-105 RPM), 1 Min at RPE7 (or 80-90 RPM)

3 Min at RPE5 (or 85 RPM), 3 Min at RPE3 (or 75 RPM)

*No Rest between reps or sets.

5x (15 Sec Standing, D8-10 at RPE10, 45 Sec at RPE1-2)

3 Min at RPE5 (or 85 RPM), 3 Min at RPE3 (or 75 RPM)

Total: 44 Min

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