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”

2 Sets:

1 Min Hard (95-105 RPM), 1 Min Easy Recovery “Spin”

90 Sec Hard (95-105 RPM), 1Min Easy Recovery “Spin”

2 Min Hard (95-105 RPM), 1 Min Easy Recovery “Spin”

2 Min 30 Sec Hard (95-105 RPM), 1 Min Easy Recovery “Spin”

3 Min Hard (95-105 RPM), 4 Min Easy Recovery “Spin”

*Rest 2 Min between sets.

Total: 38 Min

Workout Two (Time)

Last Christmas

Freedom (RX’d)

5 rounds

100’ Sled Push (4×45/3×45)

100’ Farmers Carry (100s/70s)

(KG conv: sled 80/60, fc 45s/32.5s)

Alternative Option:

5 rounds

30 Air Squats

30 Kettlebell Swings (53/35)

(KG Conv 24/16)

Independence

5 rounds

100’ Sled Push (3×45/2×45)

100’ Farmers Carry (70s/50s)

(KG conv: sled 60/40, fc 45/32.5s)

Liberty

5 rounds

100’ Sled Push (1×45/empty)

100’ Farmers Carry (light)

(KG conv: sled 20/empty)