Open Gym Strength and Conditioning – CrossFit

Workout Option 1

“Take the stairs. Hate the stairs. SO MANY STAIRS” (Time)

Freedom (RX’d)

800m Farmer Carry (35s/25s)

-Every 1:00 (including 0:00) perform 5 Burpees-

(KG conv: 15s/10s)

Independence

800m Farmer Carry (25s/15s)

-Every 1:00 (including 0:00) perform 4 Burpees-

(KG conv: 10s/7.5s)

Liberty

400m Farmer Carry (light)

-Every 1:00 (including 0:00) perform 5 Up Downs-

Target time: 9-11 minutes

Time cap: 15 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

60 Min (Zone 2 Pace)

Buy In: 4,000-5,000m Run

AMRAP in remaining time:

1,000m Row

100ft Dual Kettlebell Overhead Carry (2×35/26)

2,000m Bike Erg

30 Sec Supinated Passive Hang

You can use the first part of the Run as the warm-up.

If Bike Ergs are not available, the 2,000m Bike Erg can be changed to 60/48 cal Air Bike.