***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SQUAT CLEAN - WARM UP TO 3RM
3) W.O.D
(A) AMRAP 15 MINS:
30 DUs
9 GHD SIT UP
3 SQUAT CLEAN @ 80% 1RM
(B) ACCUMULATE 5 MINS IN SUPINE PLANK.
*LOG TOTAL ROUNDS AND REPS FOR (A) AND COMPLETE (B) WITH AS FEW BREAKS AS POSSIBLE.
30 DUs
9 GHD SIT UP
3 SQUAT CLEAN @ 80% 1RM
(B) ACCUMULATE 5 MINS IN SUPINE PLANK.
*LOG TOTAL ROUNDS AND REPS FOR (A) AND COMPLETE (B) WITH AS FEW BREAKS AS POSSIBLE.
**RAMP WOD**
(A) AMRAP 15 MINS:
30 DUs
12 V-UP
3 SQUAT CLEAN @ 70% 1RM
(B) ACCUMULATE 5 MINS IN SUPINE PLANK.
*LOG TOTAL ROUNDS AND REPS FOR (A) AND COMPLETE (B) WITH AS FEW BREAKS AS POSSIBLE.
30 DUs
12 V-UP
3 SQUAT CLEAN @ 70% 1RM
(B) ACCUMULATE 5 MINS IN SUPINE PLANK.
*LOG TOTAL ROUNDS AND REPS FOR (A) AND COMPLETE (B) WITH AS FEW BREAKS AS POSSIBLE.
- 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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