Thursday, February 9 Gym Oen @ 6:20am

What Are the Benefits of Properly Prescribed Aerobic Training

#1- Enhances transportation of oxygen to working muscles
#2- Increased enzyme availability for muscle endurance
#3- Provides ATP required to resynthesize PCR during times of low activity between high efforts.
#4- Liberate Free Fatty Acids for fuel (regulates body fat distribution)
#5- Speeds recovery between high intensity training sessions
#6- Improves cardiovascular health and function

James Fitzgerald, OPEX Founder and Coach

PREPARATION:

  • 20 Calories on Rower
  • 10 Push Ups
  • 10 Wall Balls
  • 10 Hollow Hold to Superman Hold

STRENGTH:

  • 3 sets of 6 reps of Snatch Grip Deadlift @ 40%, 50% and 60%

and then…

Deadlift as follows:

  • Set 1 – 10 reps @ 55% 
  • Set 2 – 9 reps @ 65%
  • Set 3 – 5 reps @ 72.5%
  • Set 4 – 7 reps @ 77.5%
  • Set 5 – 5 reps @ 82.5%
  • Set 6 – 3 reps @ 92.5%
    REST 2-3 minutes between sets.

Met-Con WOD:

AMRAP in 10 minutes of:

  • 10 calories of Airdyne
  • 1 HSPU
  • 10 Calories of Airdyne
  • 2 HSPU
  • and so forth

REST 5 minutes

AMRAP in 10 minutes of:

  • 10 Calories of Airdyne
  • 1 Wall Ball
  • 10 Calories of Airdyne
  • 2 Wall Balls
  • and so forth

 

Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s