Burn/Performance

25
Sep

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.

Metcon

Metcon (Distance)

2 x 3 Minutes @ HR 180- Age
Lock in HR and cadence! Be consistent!

Metcon (Distance)

4 x 2:00

Intensity: 8.5-9/10 (HARD!)

Recovery: between intervals let HR drop to 180-age

Optional: hold breath for the last :05 – :10 of each interval

Breathing

5-10 Rounds Cadence Breath 1:1:2:1

5-10 Rounds Apnea 1:4:2

**That’s 3-5 minutes each**

Turkish Get Up (5×5 (Each arm))

Maintain integrity of movement! This should take time to move through!!! Stay calm and do not rush them!

Reverse Hypers (3x 15-20)

50% of Back Squat 1RM

GHD Back Extension (3X15-20)

3 second pause at top of each rep. (SQUEEZE YOUR BUTT!!!)

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