Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Workout 1 (AMRAP – Rounds and Reps)

Peter Paul Rubens

Freedom (RX’d)

AMRAP 25:00

20 Lateral Box Step Ups (20)

15 Ring Rows

20 Alternating V-Ups

15/12 Calorie Air Bike

Independence

AMRAP 25:00

15 Lateral Box Step Ups (20)

15 Ring Rows

15 Alternating V-Ups

12/10 Calorie Air Bike

Liberty

AMRAP 25:00

15 Box Step Ups (16)

10 Ring Rows

15 Sit Ups

10/8 Calorie Air Bike

Target Rounds: 7+ Rounds

Minimum Number of Rounds before Scaling: 5 rounds

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 (2 Rounds for distance)

BikeErg Intervals:

Part 1

3 Sets

1:15 at RPE5, 45 Sec at RPE6

3:15 at RPE3, 45 Sec at RPE6

*Rest 90 Sec between sets.

Total: 21 Min

Optional Part 2

15 Sec at RPE9

2 Min at RPE2

4 Sets

30 Sec at RPE8

2 Min at RPE2

15 Sec at RPE9

*Rest 75 Sec between sets.

This workout can also be done on another machine or as a run.