***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
FRONT SQUAT WITH 3 SEC PAUSE - WARM UP TO A MED LOAD THEN DO (A)
3) W.O.D
(A) FRONT SQUAT 8-8-8-8-8 *WITH 3 SEC PAUSE
(B) EMOTM. 20 MIN
ODD MIN - 6 ALTERNATING (3L+3R) FRONT RACK LUNGES
EVEN MINS - 8 BURPEE OVER BOX 24"
*FOR (A) WORK AT THE HEAVIEST POSSIBLE LOAD YOU CAN COMPLETE 8 REPS, WITH A 3 SEC PAUSE IN BOTTOM POSITION. FOR LUNGES ON (B) USE THE SAME LOAD HEAVIEST YOU WERE ABLE TO COMPLETE FROM (A) AND POST IF ANY MINS WERE MISSED. FOR BURPEE OVER BOX YOU MUST COMPLETE A BURPEE THEN GET TO THE OTHER SIDE OF THE BOX FOR EACH REP TO COUNT, YOU MAY JUMP OVER BOX OR STEP OVER BOX. FASTEST IS BEST AS THE 8 REPS NEED TO BE COMPLETED IN A MINUTE OR LESS.
ODD MIN - 6 ALTERNATING (3L+3R) FRONT RACK LUNGES
EVEN MINS - 8 BURPEE OVER BOX 24"
*FOR (A) WORK AT THE HEAVIEST POSSIBLE LOAD YOU CAN COMPLETE 8 REPS, WITH A 3 SEC PAUSE IN BOTTOM POSITION. FOR LUNGES ON (B) USE THE SAME LOAD HEAVIEST YOU WERE ABLE TO COMPLETE FROM (A) AND POST IF ANY MINS WERE MISSED. FOR BURPEE OVER BOX YOU MUST COMPLETE A BURPEE THEN GET TO THE OTHER SIDE OF THE BOX FOR EACH REP TO COUNT, YOU MAY JUMP OVER BOX OR STEP OVER BOX. FASTEST IS BEST AS THE 8 REPS NEED TO BE COMPLETED IN A MINUTE OR LESS.
**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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