***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
ROPE UP DOWN (SEATED TO STANDING ROPE CLIMB PROGRESSION)
RING DIPS
3) W.O.DAMRAP 20:
6 ROPE UP DOWNS (SEATED TO STANDING)
12 RING DIPS
18 AIR SQUATS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS. FOR ROPE UP DOWNS, BEGIN SEATED DIRECTLY UNDER THE ROPE WITH IT BARELY TOUCHING YOUR CHEST AS IT HANGS LOOSELY. FROM THIS POSITION REACH UP AS HIGH AS POSSIBLE ON THE ROPE WITH A LEAD HAND, AND GRASP. PULL YOUR SELF UP TO A STANDING POSITION AS YOU REACH AS HIGH AS POSSIBLE ON THE ROPE. RETURN TO THE SEATED POSITION IN THE SAME MANNER TO COUNT A REP. WITH THIS METHOD YOU CAN PUSH OFF / UTILIZE YOUR LEGS DURING THE UP AND DOWN PHASE.
WHITEBOARD
**RAMP WOD**
(A) WEIGHTED PUSH UPS 5-5-3-3-2-2
(B) 2MIN MAX WEIGHTED BOX JUMPS 20" / #10 BMPR
*POST LOADS ACCOMPLISHED FOR (A) AND TOTAL REPS FOR (B) TO COMMENTS.
- 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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