Open Gym Strength and Conditioning – CrossFit

Workout Option 1

For You (Checkmark)

Freedom (RX’d)

Every 1:00 (16:00)

Minute 1: 0:30 Handstand Hold

Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26)

Minute 3: 5-8 Strict Toes to Bar

(KG conv: 16/12 KB)

Independence

Every 1:00 (16:00)

Minute 1: 0:20 Handstand Hold

Minute 2: 8 Single Arm Russian Kettlebell Swings (26/15)

Minute 3: 4-6 Strict Toes to Bar

(KG conv: 12/7 KB)

Liberty

Every 1:00 (16:00)

Minute 1: 0:30 Plank Hold (elbows)

Minute 2: 10 Kettlebell Swings (light)

Minute 3: 10 Hanging Knee Raises

Target time each station: 30-40 seconds

Time cap each station: 45 seconds

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

60 Min (Zone 2 Pace)

Buy In: 4,000m Run

AMRAP in remaining time:

1,000m Row

15 Side Plank Rotations (per side)

2000m Bike Erg

3 Skin the Cat Controlled

You can use the first part of the Run as the warm-up.

If Bike Ergs are not available, the 2,000m Bike Erg can be changed to 60/48 cal Air Bike.