Burn/Performance

18
Oct

Burn/Performance

CrossFit Tactical Strength – Unlimited Trainer

Breathing

5-7 cycles Super Ventilation 2 (Nasal inhale/Mouth exhale)

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

:30 hard /:30 easy

Warm-up

Row/Bike/Ski 5 Minutes (No Measure)

Row 5 minutes

Metcon (Distance)

3 x 8:00

Intensity: 75% to 80% perceived maximal effort

Recovery: between intervals let HR drop to 99 or 2-3 minutes max rest

Target goal Cadence: +90 RPM

GHD Paddle (3×1 minute each direction)

https://www.youtube.com/watch?v=cUvxheW_n1E

GHD Back Extension (3x max reps)

3 Second hold at the top of each rep

Banded Tricep Ext (150 reps)

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