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.
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
4 x (3:00 – 1:00)
Intensity: 3:00 interval 80% maximum effort or Max HR from 5kTT, 1 min interval 95% maximum effort
Recovery: between the 3 min interval and the 1 min interval, let HR drop to 180-age, between sets let HR drop to 99
Optional: hold breath for the last 5 – 10 sec of each 1 min interval
Hollow Holds (Tabata)
add plate overhead if possible. MAINTAIN POSITION!