Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Natasha Romanoff (Time)

Freedom (RX’d)

100 Single Unders

30 Sit Ups

100 Single Unders

30 V-Ups

100 Single Unders

30 GHD’s (Or Stick Sit Ups)

100 Single Unders

Independence

80 Single Unders

25 Sit Ups

80 Single Unders

25 V-Ups

80 Single Unders

25 GHD’s + 6in Riser (Or Stick Sit Ups)

80 Single Unders

Liberty

60 Single Unders

20 Sit Ups

60 Single Unders

20 Alternating V-Ups

60 Single Unders

20 Wall Ball Sit Ups

60 Single Unders

Target time: 8-10 minutes

Time cap: 14 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: Lactate Threshold (Time)

8 Min at RPE3

-Rest 1 Min-

3 Sets

800m at RPE5

1000m at RPE3-4

*No rest between reps & 45 Sec rest between sets.

6x (150m at RPE10, 1 Min at RPE2-3, 30 Sec Rest)

*No additional rest between reps or sets.

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