Wednesday: Energy Systems

Wednesday: Energy Systems

Wednesday: Energy Systems

There are 3 pathways that we access with CrossFit.MikePOxidative:
This pathway is more of a cardiovascular pathway. It also requires a longer time domain. When you run long distances or row for extended periods of time you are accessing this pathway. You can associate this pathway with a long distance runner.

Glycolytic:
This pathway requires a good mixture of endurance and explosive movement. A 5-7 minute AMRAP is a great example of  a glycolitic metabolic workout. You can associate this pathway with most basketball players and fighters.

Phosphogenic:
This pathway requires short burst high power outputs. A great example of this would be the workout “Grace”. Something under 3 minutes. The output is so intense that you’ll gas out pretty quickly. Football players tap into this pathway often.

Understanding these pathways can yield great success when assessing how to tackle a workout. We will be exploring these pathways in greater detail this Saturday February 9th at 1PM for this week’s Team High Voltage practice. For more information on these metabolic pathways check out www.crossfit.com/journal/library/10_03_metab_cond.pdf.

Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

Ax5. Snatch Complex

  • 3 Power Snatch
  • 3 Behind the neck Push Press
  • 3 OH squat
 A1. Deadlift

  • 5-5-5-5-5

A2. Kipping Pullup Practice
Sets of

  • 5-10 C’s & D’s or 1-5 Kipping Pullups
B. 10 min AMRAP of:

  • 30 Double-unders
  • 15 Power snatch (75/55)
WOD: 10 minute AMRAP

  • 30 Doubles or 90 singles
  • 15 Dumbell Snatch