Level 1

“Cardio Tuesday”

Run 400 Meter

Start at 5:00

10 Min AMRAP

5 Wall Balls

5 Sumo Deadlift High Pull

5 Burpees

Rest 2 minutes

Row 400 Meter

Level 2

“Cardio Tuesday”

Run 400 Meter

Start at 5:00

10 Min AMRAP

6 Wall Balls, 14/10

6 Sumo Deadlift High Pull, 55/35#

6 Burpees

Rest 2 minutes

Row 400 Meter

Level 3

“Cardio Tuesday”

Run 400 Meter

Start at 5:00

10 Min AMRAP

7 Wall Balls, 20/14

7 Sumo Deadlift High Pull, 65/45#

7 Burpees

Rest 2 minutes

Row 400 Meter

Level 4 Rx

“Cardio Tuesday”

Run 400 Meter

Start at 5:00

10 Min AMRAP

8 Wall Balls, 20/14

8 Sumo Deadlift High Pull, 75/55#

8 Burpees

Rest 2 minutes

Row 400 Meter

Motivation

Monday morning I talked with one of our members about his ski trip to Mammoth.  We do CrossFit so life is better.  It was this trip that really allowed him to see the benefits of his CrossFit training.  It has been two years since his last trip.  The most noticeable difference was in the recovery.  Both day to day and during little breaks on the slope.  He felt better this year after 30 second breaks then he did two years ago after long 2-4 minute breaks.  He would quickly regain the strength in his legs and his heart rate would quickly come down which kept his respiratory rate down as well.  He even reported at the end of the trip when the rest of the group decided to forgo the last day because of soreness that he could have easily have skied another full day.  This is why we do CrossFit.  So life can be more awesome.

Strength

EMOM for 5 sets – Back Squat

Strategy

Three parts to today’s workout.  First, see if you can beat your last 400 meter sprint time.  To get faster you must push yourself to keep moving.  On the second part try to keep each movement to 30 seconds.  We have used this pace a lot lately and are seeing great results.  We know every one can do at least 5 burpees in 20 seconds so you should get a rest even on the burpees.  Last phase is back to the rower.  We have been doing a lot of rower sprint intervals so lets see what we can do.  So why did I call today’s workout “Cardio Thursday?”  Because of the movements will spike your hear rate especially if you are not moving efficiently.  Control your breathing and stay focused to the 30 second intervals and you will do fine.

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