***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SQUAT CLEAN - WARM UP TO A MEDIUM HEAVY 3 REP
3) W.O.D
(A) 3 ROUNDS OF:
20 SQUAT CLEAN #135
20 JUMP OVER BOX 24"
(B) ACCUMULATE 3 MINS EACH:
SUPINE PLANK
PRONE PLANK
*POST TIME TO COMPLETE (A). YOU MUST CLEAR THE BOX ON EACH JUMP, NO STEPPING OVER BOX ALLOWED. ALSO POST NUMBER OF BREAKS TO ACCOMPLISH EACH PLANK FOR (B).
20 SQUAT CLEAN #135
20 JUMP OVER BOX 24"
(B) ACCUMULATE 3 MINS EACH:
SUPINE PLANK
PRONE PLANK
*POST TIME TO COMPLETE (A). YOU MUST CLEAR THE BOX ON EACH JUMP, NO STEPPING OVER BOX ALLOWED. ALSO POST NUMBER OF BREAKS TO ACCOMPLISH EACH PLANK FOR (B).
**RAMP WOD**
(A) 3 ROUNDS OF:
20 SQUAT CLEAN #105
20 JUMP OVER BOX 20"
(B) ACCUMULATE 3 MINS EACH:
SUPINE PLANK
PRONE PLANK
*POST TIME TO COMPLETE (A). YOU MUST CLEAR THE BOX ON EACH JUMP, NO STEPPING OVER BOX ALLOWED. ALSO POST NUMBER OF BREAKS TO ACCOMPLISH EACH PLANK FOR (B).
20 SQUAT CLEAN #105
20 JUMP OVER BOX 20"
(B) ACCUMULATE 3 MINS EACH:
SUPINE PLANK
PRONE PLANK
*POST TIME TO COMPLETE (A). YOU MUST CLEAR THE BOX ON EACH JUMP, NO STEPPING OVER BOX ALLOWED. ALSO POST NUMBER OF BREAKS TO ACCOMPLISH EACH PLANK FOR (B).
- 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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