Burn/Performance

18
Sep

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
Nasal breathing

Metcon (No Measure)

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

Metcon (Calories)

Tabata Cals

Bike

Rest 2-3 minutes (HR = 99)

Tabata Cals Row

Single Arm Dumbell Press (3 sets 6-8 Reps)

Tempo = 35×1

Mason Twist (100-150 Reps)

Med Ball

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