Open Gym Strength and Conditioning – CrossFit

Workout Option 1

One World Trade Center (8 Rounds for time)

Freedom (RX’d)

8×500/450m Row

-Rest 1:00 between sets-

Independence

8×450/400m Row

-Rest 1:00 between sets-

Liberty

8×300/250m Row

-Rest 1:00 between sets-

Time Time each set: 1:45-2:00

Time Cap each set: 2:15

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 (Distance)

3 Min Ramp from RPE 2 to RPE 5

3 Min at RPE 3

1x (20 Sec at RPE 9, 1 Min at RPE 3)

1x (30 Sec at RPE 9, 1 Min at RPE 3)

1x (40 Sec at RPE 9, 1 Min at RPE 3)

10 Min at RPE 7

6 Min at RPE 3

1x (20 Sec at RPE 9, 1 Min at RPE 3)

1x (30 Sec at RPE 9, 1 Min at RPE 3)

1x (40 Sec at RPE 9, 1 Min at RPE 3)

10 Min at RPE 7

3 Min Ramp from RPE 3 to RPE 2

Total Time: 44 Min

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