***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
PRESS - WARM UP TO A HEAVY 1RM FOR THE DAY
3) W.O.D
(A) 11 MINS OF 1 MIN WORK / 1 MINUTE REST:
EVERY WORKING MIN COMPLETE 3 MUSCLE UP FOLLOWED BY MAX PULL UP REPS.
*POST TOTAL PULL UPS COMPLETED IN THE 6 WORK ROUNDS. REST THE 1 MIN BETWEEN ROUNDS AS REQUIRED.
EVERY WORKING MIN COMPLETE 3 MUSCLE UP FOLLOWED BY MAX PULL UP REPS.
*POST TOTAL PULL UPS COMPLETED IN THE 6 WORK ROUNDS. REST THE 1 MIN BETWEEN ROUNDS AS REQUIRED.
-3 MINS REST
(B) EMOM.8:
(B) EMOM.8:
5 PRESS @ 80%1RM
*POST PRESS 1RM FROM SKILL AND LOAD USED FOR (B). ALSO POST IF ANY MINS WERE MISSED ON (B).
*POST PRESS 1RM FROM SKILL AND LOAD USED FOR (B). ALSO POST IF ANY MINS WERE MISSED ON (B).
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**RAMP WOD**
(A) 15 MINS OF 1 MIN WORK / 1 MINUTE REST:
EVERY WORKING MIN COMPLETE 2 WALL CLIMB FOLLOWED BY MAX PULL UP REPS.
*POST TOTAL PULL UPS COMPLETED IN THE 8 WORK ROUNDS. REST THE 1 MIN BETWEEN ROUNDS AS REQUIRED.
EVERY WORKING MIN COMPLETE 2 WALL CLIMB FOLLOWED BY MAX PULL UP REPS.
*POST TOTAL PULL UPS COMPLETED IN THE 8 WORK ROUNDS. REST THE 1 MIN BETWEEN ROUNDS AS REQUIRED.
- 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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