Burn/Performance

9
Oct

Burn/Performance

CrossFit Tactical Strength – Unlimited Trainer

Breathing

BREATHING

7-10 cycles Super Ventilation 1 (Nasal/Nasal)

While working (Run/Row/Bike/Ski Erg/Jump Rope)

:20 hard /:40 easy

This means you will perform a mono-structural activity of your choice for :20 at a fast pace, then :40 at an easy pace using Super ventilation breathing. A full nasal inhale, relaxed nasal exhale. Repeat for 7-10 cycles.

Warm-up

Row/Bike/Ski 5 Minutes (No Measure)

Row 5 minutes

Consistency work (Distance)

B) 2 x 3:00 getting HR up to 180-age w/recovery HR to 99

Metcon

Metcon (Time)

6-8 Rounds:

.5 Miles Bike/500m row

Rest 4 Minutes between Efforts
let recovery ability dictate your

Sled Sprints (5 Sprints )

50′ Sled Sprints
Heavy – Do not stop driving feet

Sled Drag (5 Sets x 100′)

Heavy – If you are staggering not in a straight line it’s too heavy.

Leave a Reply