CrossFit Carolina Beach – Competitors Training
– Work Capacity Wednesday: The purpose of today’s work is 100% aerobic meaning effort should be low – around 60% and you should be able to maintain your output for the entire 30 minutes. The purpose of this work allows us to build cardiac output. This occurs with longer bouts of low-effort work via eccentric hypertrophy of the left ventricle (increase in cavity volume.) HR needs to stay under 150 BPM.
Conditioning
A: Metcon (No Measure)
EMOM 30:
Minute 1: 45s Row moderate pace
Minute 2: 45s Jog (<200 meters)
Minute 3: 45s Bike moderate pace
Minute 4: 45s Single Unders
Minute 5: 45s Hollow Rocks
Accessory Work
B: Metcon (No Measure)
5 Minutes of Accessory work on one muscle group that’s lagging performing 1 single joint movement for 3 x 10-15. Rest 60s between sets.