***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
FRONT SQUAT
3) W.O.D
(A) FRONT SQUAT 2-2-2-2-2-2-2
(B) 15MIN LADDER OF:
2 FRONT SQUAT @55% 2RM
10 DOUBLE UNDERS
4 FRONT SQUAT @55% 2RM
20 DOUBLE UNDERS
(B) 15MIN LADDER OF:
2 FRONT SQUAT @55% 2RM
10 DOUBLE UNDERS
4 FRONT SQUAT @55% 2RM
20 DOUBLE UNDERS
6 FRONT SQUAT @55% 2RM
30 DOUBLE UNDERS
8 FRONT SQUAT @55% 2RM
40 DOUBLE UNDERS
... AND SO ON, CONTINUE UP THE SEQUENCE UNTIL 15MINS IS UP.
*FOR (A) WORK UP TO A 2RM, USE THAT LOAD FOR REFERENCE ON (B). FOR (B) ADD UP ALL REPS COMPLETED IN 15 MINS AND POST.
30 DOUBLE UNDERS
8 FRONT SQUAT @55% 2RM
40 DOUBLE UNDERS
... AND SO ON, CONTINUE UP THE SEQUENCE UNTIL 15MINS IS UP.
*FOR (A) WORK UP TO A 2RM, USE THAT LOAD FOR REFERENCE ON (B). FOR (B) ADD UP ALL REPS COMPLETED IN 15 MINS AND POST.
**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR 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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