Burn/Performance

25
Oct

Burn/Performance

CrossFit Tactical Strength – Unlimited Trainer

Breathing

Cadence: 1:1:2:1 x 5 Minutes

Warm-up

Hypoxic Warm Up (No Measure)

3-5 Rounds of

5 Burpees

3 Deep Nasal Breathes (hold on exhale)

max carry farmer carry

Consistency work (Distance)

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

Metcon

Metcon (Distance)

4 x (3:00 – 1:00)

Intensity: 3:00 interval 80% maximum effort

1:00 interval 95% maximum effort

Recovery: between the 3:00 interval and the 1:00 interval, let HR drop to 180-age, between sets let HR drop to 99

Optional: hold breath for the last 5 – 10 secs of each 1:00 interval

Strength

EMOM Accessory

EMOM Alternating x 10 Minutes

Odd: GHD back extensions

Even: Ski Erg 25 Cals

Skin the Cat (10-15 reps)

https://www.youtube.com/watch?v=Gc0CNL5eOlE
Complete in as many sets as needed. Perform for quality

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