CrossFit Tactical Strength – Unlimited Trainer
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.
2 x 3 Minutes @ HR 180- Age
Lock in HR and cadence! Be consistent!
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
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!!!)