Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Sugarloaf (Time)

Freedom (RX’d)

For Time:

1600m Run

*Every 1:00, including 0:00 perform 8 Air Squats

If athletes are unable to run, other options include: 2000/1600m Row or Ski, 4000/3200m Bike Erg, or 120/100 cal Air Bike.

Independence

For Time:

1200m Run

-Every 1:00, including 0:00 perform 8 Air Squats

Liberty

For Time:

800m Run

-Every 1:00, including 0:00 perform 6 Air Squats

Target TIme: 10-12 minutes

Time Cap: 16 minutes

Workout Option 2

Recovery Workout (Distance)

45-60 Minutes Run

Warm Up

5 Min Warm Up

-Then-

10 Min Easy

10 Min Moderate

10 Min Hard

-Then-

In remaining time easy cool down

If needed, sub a machine option for the run with the same prescribed effort.