Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Workout 1 (Time)

Believe

Freedom (RX’d)

For time:

75 Double Unders

9 Sandbag Cleans (150/100)(Or Power Cleans (185/125)

75 Double Unders

7 Sandbag Cleans (150/100)(Or Power Cleans (185/125)

75 Double Unders

5 Sandbag Cleans (150/100)(Or Power Cleans (185/125)

75 Double Unders

(KG conv: 70/45 SB, 83/56 PC)

Independence

50 Double Unders

9 Sandbag Cleans (100/70)(Or Power Cleans (155/105)

50 Double Unders

7 Sandbag Cleans (100/70)(Or Power Cleans (155/105)

50 Double Unders

5 Sandbag Cleans (100/70)(Or Power Cleans (155/105)

50 Double Unders

(KG conv: 45/32.5 SB, 70/48 PC)

Liberty

75 SIngle Unders

12 Sandball Slams (light)(Or Dumbbell Cleans (light)

75 Single Unders

10 Sandball Slams (light)(Or Dumbbell Cleans (light)

75 Single Unders

8 Sandball Slams (light)(Or Dumbbell Cleans (light)

75 Single Unders

Target Time: 7-9 minutes

Time Cap: 14 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)

Part 1

5 Min at RPE3, No Rest

30 Sec at RPE9, 60 Sec Rest

4:30 at RPE3, No Rest

30 Sec at RPE9, 60 Sec Rest

4 Min at RPE3, No Rest

30 Sec at RPE9, 60 Sec Rest

3:30 at RPE3, No Rest

30 Sec at RPE9, 60 Sec Rest

3 Min at RPE3, No Rest

30 Sec at RPE9

Total: 26:30

Optional Part 2 (Recommended)

45 Sec Standing, D8 at RPE9

-Rest 75 Sec-

30 Sec Standing, D9 at RPE9.5

-Rest 90 Sec-

15 Sec Standing, D10 at RPE10

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