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Tuesday, January 31, 2023

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Lactate Threshold

2023 CrossFit Open Begins Thursday, February 16, 2023

*Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts of higher intensity when needed. *

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up together

2 min row/bike

10 PVC PT > ATW > GM

:20 sec PVC lat/shoulder str

3x: push-up > dog

:30 wall cough str

:30 fig 4 stretch

5 PVC SDHP

5 BB SDHP

-3 min prep-

SOD

In 14 minutes, build to a challenging shoulder to overhead

*Incorporate ball mashing and/or banded stretches

-2 min prep return to board-

WOD Review: 4 min

-4 min prep-

WOD

3 Rounds for time of:

15 Bar facing burpees over BB

15 Sumo dead high pull (115/75) (50+ 75/55) (Sub: KB SDHP)

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