Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Workout 1 (4 Rounds for calories)

Let There Be Rock

Freedom (RX’d)

4 sets

3:00 AMRAP

15 Toes to Bar (or GHD’s)

10 Bench Press (155/95)

Max Calorie Row (Or Ski Erg)

-rest 1:30 between sets-

(KG conv: 70/43)

Independence

4 sets

3:00 AMRAP

12 Toes to Bar (or GHD’s)

10 Bench Press (135/85)

Max Calorie Row (Or Ski Erg)

-rest 1:30 between sets-

(KG conv: 61/39)

Liberty

4 sets

3:00 AMRAP

10 Hanging Knee Raises (or Sit ups)

10 Dumbbell Bench Press (light)

Max Calorie Row (Or Ski Erg)

-rest 1:30 between sets-

Target Calories: 25/20+ Calories

Minimum Calories before scaling: 18/13 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 Interval

Part 1:

6 Sets

3 Min at RPE6-7, 1 Min at RPE2-3

*No rest between reps & sets.

Total: 24 Min

Optional Part 2 (Recommended)

3 Sets

30 Sec at RPE8, 20 Sec at RPE2

30 Sec at RPE8, 40 Sec at RPE2

30 Sec at RPE8

*Rest 60 Sec between sets.

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