Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Tick-Tock Clock (Time)

Freedom (RX’d)

5 rounds

100ft Sled Push (135/90) (Or 50ft Back Rack Walking Lunge (115/80))

100ft Farmers Carry (70s/50s)

(KG conv: 60/40 sled, 52.5/35 lunge, 32.5/22.5 DBs)

Independence

5 rounds

100ft Sled Push (90/45) (Or 50ft Back Rack Walking Lunge (95/65))

100ft Farmers Carry (50s/35s)

(KG conv: 40/20 sled, 42.5/30 lunge, 22.5/15 DBs)

Liberty

5 rounds

50ft Sled Push (45/25) (Or 50ft Dumbbell Walking Lunge (light))

50ft Farmers Carry (moderate)

(KG conv: 20/10 sled)

Target Time: 12-14 minutes

Time Cap: 16 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Time)

45-60 Minute AMRAP (Zone 2 Pace)

Buy In: 5,000m Row

*Goal is for this to slightly improve in pace but maintain Zone2 Heart Rate.

In remaining time:

1,000m Ski

100ft Bear Crawl (Hips low, controlled crawl)

8 Supinated Strict Knees to Elbow
Supinated Strict Knees to Elbow means to use a chin-up style grip with palms facing you.

If you don’t have a Ski Erg, sub one of the following:

60/48 cal Air Bike

800m Run