Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Workout 1 (Time)

“Hearts”

Freedom (RX’d)

3 Rounds

30/24 Calorie Air Bike

20 Deficit Push Ups (4in/2in)

Independence

3 Rounds

24/18 Calorie Air Bike

15 Deficit Push Ups (4in/2in)

Liberty

3 Rounds

20/16 Calorie Air Bike

20 Push Ups

Target Time: 7:30-9 minutes

Time Cap: 12 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)

Intervals:

2 Min at RPE3 (or 75RPM)

4 Min at RPE7 (or 95 RPM), 3 Min at RPE2 (Any RPM)

4 Min at RPE9 (or 100 RPM), 4 Min at RPE2 (Any RPM)

4 Min at RPE9 (or 105+ RPM), 4 Min at RPE2 (Any RPM)

4 Min at RPE9 (or 100 RPM), 4 Min at RPE2 (Any RPM)

4 Min at RPE7 (or 95 RPM), 3 Min at RPE2 (Any RPM)

Total: 40 Min

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