Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Workout (Distance)

“I guess what I’m trying to say is, I’m very thankful that all your Thanksgivings sucked”

Freedom (RX’d)

Every 2:00 (10 sets)

20-second Max Calorie Air Bike

*Stay on the bike and pedal slowly until the next 2:00.

**Scored by total calories

Independence

No Change to Workout

Liberty

No Change to Workout

Target Calories every 20-seconds: 8+ Calories

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

Main Workout:

5 Min at RPE6, 90 Sec Rest

15 Sec at RPE8, 1 Min at RPE2

30 Sec at RPE8, 1 Min at RPE2

4 Min at RPE6, 90 Sec Rest

45 Sec at RPE8, 1 Min at RPE2

60 Sec at RPE8, 1 Min at RPE2

3 Min at RPE6, 90 Sec Rest

75 Sec at RPE8, 1 Min at RPE2

60 Sec at RPE8, 1 Min at RPE2

2 Min at RPE6, 90 Sec Rest

45 Sec at RPE8, 1 Min at RPE2

30 Sec at RPE8, 1 Min at RPE2

Total: 34 Min

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