Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Onion Bagel (Checkmark)

Freedom (RX’d)

Every minute (15:00)

5 sets

Minute 1: 10 GHD’s (or Stick Sit Ups)

Minute 2: 10 Kettlebell Swings (70/53)

Minute 3: 10 Deficit Push Ups (4″/2″)

** Workout repeats through 15 minutes

(KG conv: 32/24 KB)

Independence

Every minute (15:00)

5 sets

Minute 1: 10 GHD’s + 6in Riser (or Stick Sit Ups)

Minute 2: 10 Kettlebell Swings (53/35)

Minute 3: 8 Deficit Push Ups (2”/1″)

(KG conv: 24/16 KB)

Liberty

Every minute (15:00)

5 sets

Minute 1: 15 Sit Ups

Minute 2: 10 Russian Kettlebell Swings (light)

Minute 3: 10 Bar Push Ups

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)

4800m at RPE3

-Rest 1 Min-

3200m at RPE4

-Rest 1 Min-

1600m at RPE5

-Rest 2 Min-

8x (100m at RPE9, 30 Sec at RPE1-2)

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