***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
JUMPING GOOD MORNING -DEMO CLICK HERE- WARM UP TO LOAD FOR (A)
3) W.O.D
(A) JUMPING GOOD MORNINGS 8-8-8
(B) 15 MINS TO FIND - CLUSTER 1RM
(C) FRONT SQUAT 3-3-3-3
BUY OUT - 3 X 15 GHD SIT UPS
*FOR (A) FIND A LOAD DURING WARM UP THAT WILL TAKE YOU NEAR FAILURE AT 8 REPS THEN COMPLETE 3 SETS AT THAT SAME LOAD. LOG LOAD ACCOMPLISHED FOR (B). ON (C) GO AS HEAVY AS POSSIBLE AND USE THE SAME LOAD FOR ALL SETS (~85-90% 1RM GOAL).
(B) 15 MINS TO FIND - CLUSTER 1RM
(C) FRONT SQUAT 3-3-3-3
BUY OUT - 3 X 15 GHD SIT UPS
*FOR (A) FIND A LOAD DURING WARM UP THAT WILL TAKE YOU NEAR FAILURE AT 8 REPS THEN COMPLETE 3 SETS AT THAT SAME LOAD. LOG LOAD ACCOMPLISHED FOR (B). ON (C) GO AS HEAVY AS POSSIBLE AND USE THE SAME LOAD FOR ALL SETS (~85-90% 1RM GOAL).
**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD
- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE.
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