Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Workout 1 (Time)

“Nailed it”

Freedom (RX’d)

10 Rounds

10 Dumbbell Bench Press (50s/35s)

10 Dumbbell Deadlifts (50s/35s)

(KG conv: 22.5/15 DBs)

Independence

10 Rounds

10 Dumbbell Bench Press (35s/25s)

10 Dumbbell Deadlifts (35s/25s)

(KG conv: 15/10 DBs)

Liberty

5 Rounds

10 Dumbbell Bench Press (light)

10 Dumbbell Deadlifts (light)

Target Time: 9-11 minutes

Time Cap: 15 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 Interval

3 Min Increasing Ramp from RPE3 to RPE5 to RPE7 to RPE9 (or 75, 85, 95, 105 RPM)

3 Min Decreasing Ramp from RPE8 to RPE6 to RPE4 (or 100, 90, 80 RPM)

3 Min at RPE3 (or 75 RPM)

90 Sec at RPE5 (or 85 RPM)

60 Sec at RPE7 (or 100+ RPM)

30 Sec at RPE10 (or 110+ RPM)

3 Min at RPE1-2 (Any RPM),

3 Min Increasing Ramp from RPE5 to RPE7 to RPE8 to RPE9 (or 80-110 RPM)

3 Min Decreasing Ramp from RPE9 to RPE8 to RPE7 to RPE5 (or 105-75 RPM)

3 Min at RPE3 (or 75 RPM)

90 Sec at RPE5 (or 85 RPM)

60 Sec at RPE7 (or 100+ RPM)

30 Sec at RPE10 (or 115+ RPM)

3 Min at RPE1-2 (Any RPM)

3 Min Increasing Ramp from RPE5 to RPE7 to RPE8 to RPE9 (or 80-110 RPM)

3 Min Decreasing Ramp from RPE9 to RPE8 to RPE7 to RPE5 (or 105-75 RPM)

Total: 36 Min

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