***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
SANDBAG - WARM UP WITH VARIOUS LOADS GROUND TO SHOULDER.
PULL UP - WARM UP EFFICIENCY AND SHOULDERS
PULL UP - WARM UP EFFICIENCY AND SHOULDERS
3) W.O.D
WITH A RUNNING CLOCK FOR REPS AND ROUNDS & REPS:
0:00 - 1:00 MAX PULL UPS
1:00 - 2:00 REST
2:00 - 3:00 MAX PULL UPS
3:00 - 4:00 REST
4:00 - 5:00 MAX PULL UPS
5:00 - 6:00 REST
6:00 - 16:00 (AMRAP 10 MIN )
10 BURPEE OVER BOX
50' SANDBAG CARRY #150
10 BOX JUMP 24"
5 SANDBAG SQUATS #150
*LOG TOTAL PULL UP REPS (DURING REST PERIODS) , AND TOTAL ROUNDS AND REPS FOR AMRAP.
- 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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