Open Gym 7.17.22

Intervals
Metcon
Warm-Up: Assault Bike
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast

Echo Bike / Assault Bike Intervals:
24 Cals Harder (85-90%)
18 Cals Hardest (90%)
12 Cals Harder (85%)
18 Cals Hardest (90%)
24 Cals Harder (85%)
*Rest 1 Min Easy (Arms Only) between reps.

Metcon
Metcon (5 Rounds for reps)
5 sets (new set every 5:00)
50 Double Unders
5 yd Shuttle Run (Down and Back)
10 yd Shuttle Run (Down and Back)
15 yd Shuttle Run (Down and Back)
15/12 Calorie Assault bike (Or 12/10 Calorie Echo Bike)

FIRE

Metcon
Metcon (Time)
For Time:
On the 0:00
3 Rounds
200m Run
15 Wallballs

On the 9:00
3 Rounds
200m Run
10 Jumping Pull-ups or Ring Rows

On the 18:00
3 Rounds
200m Run
10 Burpees

FIRE

Strength
Strict Press (4×2)
Strict Press
4×2 at 85-90%

Optional Accessory: 2-3 Rounds of
5/leg Single Leg RDL
10 HS Shoulder Taps or :30 HS Hold

Metcon (Time)
For Time:
Buy-in: 35/25 Cal Bike
–then–
3 Rounds:
10 Hang Cleans
100m Run
10 Push Press
100m Run
–then–
Cash-Out: 35/25 Cal Bike

FIRE

Strength
Metcon
Circuit:
3-4 Rounds of
15 Banded Hip Bridge + 15 Knees out
10 GHD Hip Extensions
15/10 GHD Sit ups
200m Run b/t Rounds

Metcon
Metcon (4 Rounds for reps)
Every 4:00 for 4 Rounds:
20/15 Cal Row
15 Russian KB Swing
10 Goblet Squats w/ KB

FIRE

Intervals
Metcon (Calories)
Intervals:
4 Rounds of
1:30 Bike
:30 Rest
1:30 Amrap of 10 push ups + 10 skater jumps
:30 Rest

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
1 Push Press
1 Burpee Box Step Up
2 Push Press
2 Burpee Box Step Up
3 Push Press
3 Burpee Box Step Up

continue adding 1 rep each round

FIRE

Metcon (6 Rounds for reps)
Row Intervals:

2:00 row fast for cals (w/o looking at screen).
4x 1:00 fast + :30 rest.
Rest 1:00.
2:00 fast w/o looking at screen

Metcon (Time)
For Time:
4 Rounds
12 Hang Knee Raises or V Ups
100m Med Ball carry
15/12 Cal Bike

10/9/21
Don’t forget to sign up for the CF TOTAL on 11/6!
https://www.signupgenius.com/go/10c0f49aeab2ea0f4cf8-cfwcrossfit

Metcon (Time)
For Time:
3 Rounds
400m Run
20 Pullups or Ring Rows
10 Power Cleans

FIRE 10/8/21

Strength
Strict Press (5×3)
5×3 – build from 70%

Optional Accessory:
3x 10 Double KB Front squats
3x 10 Plank Shoulder Taps"

Metcon
Metcon (Time)
For Time:
20 Hang Power Clean
20 Push Press
20 Front/Goblet Squats
20 Bar-facing Burpees
20 Hang Squat Cleans

FIRE 10/7/21

Accessory
2 Rounds for Quality
20 Med Ball Sit ups
20 Banded Glute Bridges
10 RDL
–rest as needed–

Metcon
Metcon (Time)
For Time:
40/30 Cal bike
40 Air Squats
400m Run
30/20 Pushups
40/30 Cal Row
40 Lunges
400m Run
30 No pushups Burpees

Wednesday, October 6 – Fire

Intervals
Metcon (5 Rounds for reps)
Every 2:00 for 5 Rounds
8 KB Sumo DL High Pull
200m Run

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
12/9 Cal Row
9 Box Jumps or Step ups
6 Push Press

–rest 4 min–

AMRAP 8:
12/9 Cal Row
9 Box Jumps or Step ups
6 Push Press or 9 Push Ups

Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
12/9 Cal Row
9 Box Jumps or Step ups
6 Push Press

–rest 4 min–

AMRAP 8:
12/9 Cal Row
9 Box Jumps or Step ups
6 Push Press or 9 Push Ups