WOD<\/p>\n
Created by ChatGPT<\/p>\n
| Block<\/th>\n | What to do<\/th>\n | Intent<\/th>\n<\/tr>\n<\/thead>\n | |||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
Warm\u2011up\u00a08\u202fmin<\/strong><\/td>\n| 5\u202fmin easy bike\u202f\/\u202frow (keep HR <\u202f65\u202f% max) | \nThen 2 rounds: 10 Cat\u2011Camel, 10 PVC pass\u2011throughs, 10 air squats<\/td>\n Raise core temp, mobilise T\u2011spine & hips<\/td>\n<\/tr>\n | Aerobic Flow\u00a020\u202fmin<\/strong> | \nZone\u202f2 sustained<\/em><\/td>\n Pick any monostructural erg you enjoy (rower, assault bike, ski\u2011erg, treadmill incline walk). | \n\u2022 Set damper\/pace so you can breathe only through the nose and speak in full sentences. \n\u2022 Every 4\u202fmin hop off for 30\u202fsec of alternating world\u2019s\u2011greatest\u2011stretch<\/strong> (lunge + T\u2011spine reach).<\/td>\n Circulates blood, aids recovery, keeps joints warm without spiking cortisol<\/td>\n<\/tr>\n | Mobility & Core Reset\u00a012\u202fmin EMOM<\/strong><\/td>\n | Odd minutes<\/em> \u2013 40\u202fsec Copenhagen plank<\/strong> (20\u202fsec each side) | \nEven minutes<\/em> \u2013 40\u202fsec Jefferson curl<\/strong> with a very light KB\/DB (controlled 5\u2011rep tempo)<\/td>\n Pillar stability for hips & mid\u2011line; gentle loaded stretch for hamstrings & spine<\/td>\n<\/tr>\n | Cool\u2011down\u00a05\u202fmin<\/strong><\/td>\n | 90\u2011sec child\u2019s\u2011pose diaphragm breathing \u2192 90\u2011sec side\u2011lying open\u2011book each side \u2192 casual walk to bring HR <\u202f100\u202fbpm<\/td>\n | Parasympathetic shift & T\u2011spine rotation<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n | Total: 3827 meters<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":" WOD Created by ChatGPT Low\u2011key Sunday Session (\u2248\u202f45\u202fmin including warm\u2011up & cool\u2011down) Block What to do Intent Warm\u2011up\u00a08\u202fmin 5\u202fmin easy bike\u202f\/\u202frow (keep HR <\u202f65\u202f% max) Then 2 rounds: 10 Cat\u2011Camel, 10 PVC pass\u2011throughs, 10 air squats Raise core temp, mobilise T\u2011spine & hips Aerobic Flow\u00a020\u202fmin Zone\u202f2 sustained Pick any monostructural …<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[10,4],"class_list":["post-12166","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-abs","tag-legs"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12166","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/comments?post=12166"}],"version-history":[{"count":3,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12166\/revisions"}],"predecessor-version":[{"id":12171,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12166\/revisions\/12171"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12166"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12166"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12166"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}} |