Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Workout 1 (Distance)

NSYNC

Freedom (RX’d)

20 sets

30-seconds Max Distance Row

30-second Rest

Independence

No Change to Workout

Liberty

No Change to Workout

Target Distance: 2400/1750m+

Minimum Distance before scaling: 2000/1400m

Workout Option 2

Warm-up

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout 2 (Distance)

BikeErg: Part 1: LT + Part 2: CNS

Part 1:

2 Sets

2 Min at RPE7

-1 Min Rest-

1 Min at RPE8

*Rest 2 Min between sets.

Total: 22 Min

Optional Part 2 (Recommended)

5 Sets (Damper 8-10):

10 Sec Standing at RPE9, Rest 10 Sec

10 Sec Standing at RPE9, Rest 10 Sec

10 Sec Standing at RPE9.5, No Rest

10 Sec Seated at RPE10

*Rest 2 Min between sets.

This workout can alternatively be done on another machine or as a run.