***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
PUSH PRESS - WARM UP TO A SET OF 5 REPS @ 80% OF YOUR 1RM (~10-15 MINS)
3) W.O.D
EMOM.20:
ODD MIN - 12 PUSH PRESS @ 65% 1RM
EVEN - 12 BOX JUMP 30"
*POST IF ANY MINS WERE MISSED. COUNT A 10 BURPEE BOX JUMP PENALTY FOR EACH MISSED MINUTE AND COMPLETE TOTAL PENALTY WHEN EMOM IS COMPLETE.
ODD MIN - 12 PUSH PRESS @ 65% 1RM
EVEN - 12 BOX JUMP 30"
*POST IF ANY MINS WERE MISSED. COUNT A 10 BURPEE BOX JUMP PENALTY FOR EACH MISSED MINUTE AND COMPLETE TOTAL PENALTY WHEN EMOM IS COMPLETE.
**RAMP WOD**
EMOM.20:
ODD MIN - 10 PUSH PRESS @ 65% 1RM
EVEN - 10 BOX JUMP 24"
*POST IF ANY MINS WERE MISSED. COUNT A 6 BURPEE BOX JUMP PENALTY FOR EACH MISSED MINUTE AND COMPLETE TOTAL PENALTY WHEN EMOM IS COMPLETE.
ODD MIN - 10 PUSH PRESS @ 65% 1RM
EVEN - 10 BOX JUMP 24"
*POST IF ANY MINS WERE MISSED. COUNT A 6 BURPEE BOX JUMP PENALTY FOR EACH MISSED MINUTE AND COMPLETE TOTAL PENALTY WHEN EMOM IS COMPLETE.
- 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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