Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Cotton-headed ninny muggins (Time)

Freedom (RX’d)

For Time:

150 Kettlebell Swings (53/35)

*Every time you stop, break, put the kettlebell down, perform 10 Burpee to Bar (6in)*

(KG Conv 24/16)

*This is a repeat from January 15th, 2023

Independence

For Time:

150 Kettlebell Swings (35/25)

Every time you stop, break, put the kettlebell down, perform 8 Burpee to Bar (6in)

(KG Conv 16/12)

Liberty

For Time:

100 Russian Kettlebell Swings (light)

Every time you stop, break, put the kettlebell down, perform 6 Up Downs

Target: 6-8 minutes

Cap: 15 minutes

Workout Option 2

Option 2: Warm Up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m sprint

BikeErg: Part 1: Lactate Part 2: CNS and VO2 Max (OPTIONAL) (Distance)

Part 1

2 Sets

4 Min at RPE5

2 Min at RPE3

4 Min at RPE4

*Rest 2 Min between sets.

Total: 22 Min

Optional Part 2 (Recommended)

45 Sec at RPE8

75 Sec at RPE1-2

45 Sec at RPE9

75 Sec at RPE1-2

45 Sec at RPE10

75 Sec at RPE1-2

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

FLOW:

0-4 at RPE5

4-6 at RPE3

6-10 at RPE4

10-12 REST

12-16 at RPE5

16-18 at RPE3

18-22 at RPE4

Optional Part 2 (Recommended)

0-0:45 – at RPE8

0:45 – 2:00 at RPE1-2

2-2:45 at RPE9

2:45-4 at RPE1-2

4-4:45 at RPE10

4:45-6 at RPE1-2