Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Tamales (Time)

Freedom (RX’d)

Teams of 2

10-9-8-7-6-5-4-3-2-1

Bench Press (155/95)

Partner Holds Double Kettlebell Front Rack (2×53/2×35)

(KG conv: 70/47.5 BP, 24/16 KBs)

Partner one completes 10 reps while partner 2 holds 2 KBs. Then the switch and partner two performs 10 bench while partner one holds. Then they move on to 9s…

Independence

Teams of 2

10-9-8-7-6-5-4-3-2-1

Bench Press (135/85)

Partner Holds Double Kettlebell Front Rack (2×35/2×26)

(KG conv: BP 60/37.5, KBs 16/12)

Liberty

Teams of 2

10-9-8-7-6-5-4-3-2-1

Dumbbell Bench Press (moderate)

Partner Holds Plank (elbows)

Target Time: 13-15 minutes

Time Cap: 18 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Time)

45-60 Min AMRAP (Zone 2 Pace)

3,000m Bike Erg (or 90/70 cal Air Bike)

25ft Handstand Walk (or 2 wall walks)

20 Sec L-sit Hang

25ft Handstand Walk (or 2 wall walks)
L Sit Hang – bend knees if needed.