***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
FRONT SQUAT - WARM UP TO HEAVY 3 REP THEN COMPLETE (A) BELOW.
3) W.O.D
(A) FRONT SQUAT 3-3-3-1-1-1-1
(B) 5 ROUNDS OF:
200M RUN
8 FRONT SQUAT @ 70% 1RM FROM (A)
8 JUMP OVER BOX 24"
*POST LOADS ACCOMPLISHED FOR EACH SET OF (A), USE THE HEAVIEST 1RM FOR REFERENCE OON (B). POST TIME TO COMPLETE (B). MUST CLEAR BOX ON EACH JUMP FOR RXd, NO STEPPING OVER.
(B) 5 ROUNDS OF:
200M RUN
8 FRONT SQUAT @ 70% 1RM FROM (A)
8 JUMP OVER BOX 24"
*POST LOADS ACCOMPLISHED FOR EACH SET OF (A), USE THE HEAVIEST 1RM FOR REFERENCE OON (B). POST TIME TO COMPLETE (B). MUST CLEAR BOX ON EACH JUMP FOR RXd, NO STEPPING OVER.
**RAMP WOD**
(A) FRONT SQUAT 5-5-5-3-3-3
(B) 5 ROUNDS OF:
200M RUN
8 FRONT SQUAT @ 80% 3RM FROM (A)
8 JUMP OVER BOX 20"
*POST LOADS ACCOMPLISHED FOR EACH SET OF (A), USE THE HEAVIEST 1RM FOR REFERENCE OON (B). POST TIME TO COMPLETE (B). MUST CLEAR BOX ON EACH JUMP FOR RXd, NO STEPPING OVER.
(B) 5 ROUNDS OF:
200M RUN
8 FRONT SQUAT @ 80% 3RM FROM (A)
8 JUMP OVER BOX 20"
*POST LOADS ACCOMPLISHED FOR EACH SET OF (A), USE THE HEAVIEST 1RM FOR REFERENCE OON (B). POST TIME TO COMPLETE (B). MUST CLEAR BOX ON EACH JUMP FOR RXd, NO STEPPING OVER.
- 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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