***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
KB SWING
CLAPPING PUSH UP
CLAPPING PUSH UP
(A) AS MANY REPS AS POSSIBLE 12 MINUTES:
3 CLAPPING PUSH UPS
3 KB SWING 2PD
6 CLAPPING PUSH UPS
6 KB SWING 2PD
9 CLAPPING PUSH UPS
9 KB SWING 2PD
12 CLAPPING PUSH UPS
12 KB SWING 2PD
...AND SO ON FOR 12 MINS.
(B) 2MIN MAX - BOX JUMPS.
**RAMP WOD**
(A) AS MANY REPS AS POSSIBLE 12 MINUTES:
3 PUSH UPS
3 BALL SLAM #20
6 PUSH UPS
6 BALL SLAM #20
9 PUSH UPS
9 BALL SLAM #20
12 PUSH UPS
12 BALL SLAM #20
...AND SO ON FOR 12 MINS.
(B) 2MIN MAX - SIT UPS.
3 PUSH UPS
3 BALL SLAM #20
6 PUSH UPS
6 BALL SLAM #20
9 PUSH UPS
9 BALL SLAM #20
12 PUSH UPS
12 BALL SLAM #20
...AND SO ON FOR 12 MINS.
(B) 2MIN MAX - SIT UPS.
- 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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