Burn/Performance

30
Oct

Burn/Performance

CrossFit Tactical Strength – Unlimited Trainer

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

5K Bike (Time)

Breathing

Cadence x 10 breathes 1:1:2:1 Ratio

Apnea x 10 breaths 1:4:2

Zercher Yoke Carry (100′ x 5 sets)

https://www.youtube.com/watch?v=fKmcKM5PQAM

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