Warm-up:

CO2 Tolerance Walk- 200m,

Then 2rds of: 5 Romanian Deadlifts, 5 Muscle Clean and Press, 5 Front Squats, 5 Thrusters

Increasing CO2 tolerance helps build aerobic capacity.

When you hold your breath, carbon dioxide rises in the blood and signals to your brain to breathe. The more sensitive you are to carbon dioxide, the sooner you need to breathe.

CO2 is a by-product of exercise. When CO2 levels increase, most people experience breathlessness and panic. Someone with a higher CO2 tolerance will be able to continue exercising when the body is flooded with CO2.

We can train our body to be more efficient and tolerate higher levels of CO2 with some simple walking exercises.

To begin, take a breath in through your nose, then exhale through your nose. Once all the air is out, start walking. Continue to walk until you feel a medium to large amount of air hunger. At that point, stop walking and take a breath in through your nose. Exhale through the nose and begin walking again once all the air is out. Repeat this pattern for a specified distance or amount of time.

Notes-

You are only breathing in and out of your nose.

You are walking when all your air has been exhaled, not held in.

Strength:

Every 3min x 9min

25 Deadlifts @ 30-40%
Perform these sets with touch and go reps, but DO NOT BOUNCE. Double overhand grip.

Conditioning: On 1/29/23 CrossFit.com released a new Hero/Benchmark workout honoring New York City Firefighters. It’s a great partner workout in a cool format. I also like it because it’s a mash up of a few other well-known benchmarks- Karen, 30 Muscle-ups, and a slightly heavier Grace.

With a partner complete as many reps as possible in 1 minute, switching every minute, until you complete:

150 Wall Balls 20/14 to 10ft

30 Muscle-ups

30 Clean and Jerks 155/105