Cardio

Cardio Round-Up

Alt EMOM: 50 seconds of work and 10 seconds of transition.
Do this until 300 cals are reached on each machine.

• Air Runner
• Rest
• Ski Erg
• Assault Bike
• Rower
• C2 Bike

Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up.
Once a machine is eliminated, use the station for extra rest.

The group goal is 26 rounds or an average of 12 cal/machine a minute.

Outside 4 rounds (35 min cap)

• 800m Run
• 1000m Recovery C2 Bike (at about 2:20 – 2:30 pace)

Riding slower will be challenging — force yourself to do it.

If it is raining, we will adjust for an indoor workout.

Cardio Round-Up

Alt EMOM: 50 seconds of work and 10 seconds of transition.
Do this until 300 cals are reached on each machine.

• Air Runner
• Rest
• Ski Erg
• Assault Bike
• Rower
• C2 Bike

Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up.
Once a machine is eliminated, use the station for extra rest.

The group goal is 26 rounds or an average of 12 cal/machine a minute.

For Time

• 2024m Rower
• 2024m Air Runner or 5110m C2 Bike
• 2024m (1.3 miles) Assault Bike
• 2024m Ski Erg

Every 2.5 minutes 3 deadlifts at 225/155)

Back by Popular Demand

Cardio Round-Up

Alt EMOM: 50 seconds of work and 10 seconds of transition.
Do until 300 cals are reached on each machine.

• Air Runner
• Rest
• Ski Erg
• Assault Bike
• Rower
• C2 Bike

Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up.
Once a machine is eliminated, use the station for extra rest.

The group goal is 25 rounds or an average of 12 cal/machine a minute.

10min Olympic Lift Warm-Up

Cardio Round-Up with Olympic Lift

Reach 300 Cal on Each Cardio Machine:
EMOM – work: 50 seconds with 10 Second Transition

• Assault Bike
• Rower
• Ski Erg
• C2 Bike
• 1 x Clean and Jerk or Snatch at around 70% of Max + Rest

Adjust cardio machines as needed. There should be one less machine than athletes.

The focus is lifting with an elevated heart rate.

The group goal is to complete the work in 25 rounds, an average of 12 calories/minute or 864 cal/hour pace.

12 Days of Christmas (40 min Cap)

• 1 – Med-Ball Over Shoulder (100/80)
• 2 – Dips
• 3 – burpees
• 4 – pull-ups
• 5 – Wall Balls (20/14)
• 6 – Assault Bike
• 7 – Push-ups
• 8 – Lunges
• 9 – Sit-up
• 10 -Air Squats
• 11 – Kettle Bell Swings (53/35)
• 12 – Box Step-ups

Zone2 Day (Cap 30min)

• 5k Row/Ski or 10K Bike or 3500m Air Runner (Your Choice)
• Every 4 minutes
  • 10 Push-ups
  • 15 Air Squats

Completing the distance is secondary to controlling the heart rate. Try to maintain 60% – 70% of Max Heart Rate.

If you don’t have an HR monitor, being able to carry on a conversation is a good indicator of zone 2.

If you want to know more about HR and Exercise, here is some info.

Partner for time:
3-6-9-12-15-18-21-24-27-30

• Bike Erg
• Ski Erg

Both athletes complete each round of the ladder on each machine. After each completes the prescribed number of calories for that round, athletes switch machines. Continue up the ladder, adding 3 calories every round until each athlete has completed 30 calories on both the ski erg and bike erg.

Workout Provided by CrossFit

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Bored? Here are a few articles for you.

300 Cal on Each :45 on and :15 transition

• Rower
• Air Runner
• Assault Bike