Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout One (Distance)

“BikeErg Lactate Threshold”

3 Rounds

7x (20 Sec at RPE7.5, 40 Sec at RPE7)

*Rest 5 Min at RPE2 between rounds.

Total: 30 Min

Workout Two (Time)

“Luigo & Guido”

Freedom (RX’d)

10 rounds

2 Hang Squat Cleans (185/125)

10 Handstand Push-ups

Independence

10 rounds

2 Hang Squat Cleans (155/105)

8 Handstand Push-ups

Liberty

10 rounds

2 Hang Dumbbell Power Cleans (moderate)

2 Dumbbell Front Squats (moderate)

10 Push-ups