CrossFit Carolina Beach – Competitors Training
– Metcon: The goal of today’s work is to complete all intervals at a consistent 60-70% pace splitting work evenly with your partner. This work is not intended to be brutally hard, but more so in the aerobic range of 130-150 BPM for the duration. The reasoning for longer bouts of work like this that it does NOT illicit big spikes in heart-rate and to improve cardiac output heart-rate needs to be 150BPM for a minimum of 30 minutes.
Although we perform this style of work regularly it’s important to remind people of the benefits such as improved ability to recover, better performance in CF Metcons because they’ll be able to pump blood more effectively, and most importantly living longer.
Conditioning
A: Metcon (No Measure)
With a partner:
10 Minutes of Rowing for max distance
10 Minutes of Bike or Ski Erg for max calories
10 Minutes of Jogging or Sledpull Powerwalk for max distance
10 Minutes of Farmer Carries, AHAP for max distance
*One person works. Split as desired.