Cardio & Conditioning Focus

We're wrapping up our second 12 Labours' summer strength cycle and we hope those clothes are fitting a bit more snug in all the right places! However, CrossFit isn't just about big biceps and hammies. Many CrossFitters focus on getting stronger but forget to add in a consistent mix of conditioning. After testing week, we will take one full week off to deload. Then we will head into a mini 4-week cardio and conditioning cycle that will take us into Labor Day.

We’ve all been there - gasping for air in the middle of a WOD. Muscles are aching and your heart is pumping so fast that you end up resting than working in your workouts. If you want to push harder and go longer, you need a strong base that comes from proper conditioning work. This will be the perfect time of year to switch up the focus and give your body a rest from all the loading these past several months.

Understanding and training the different energy systems will help you more effectively move towards your performance goals. For our anaerobic conditioning sessions, we will need to boost the system with training in the 1 to 2-minute range, at a high level of intensity. For our aerobic conditioning sessions, we will incorporate longer sessions of lower intensity work.

What are the main goals of this cycle?

Build engine capacity while maintaining strength.
Have fun, feel good, and maybe see some abs.

Here’s what a typical week will look like through Labor Day weekend.

Day 1 – Long mixed cardio intervals

Day 2 – Lift or Skill + Classic CF WOD

Day 3 – Short mixed conditioning intervals w/rest

Day 4 – Long CF and/or flow option

Day 5 – Lift or Skill + Classic CF WOD

Day 6 – Partner WOD

Day 7 – Rest