***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
HANDSTAND PUSH UP (HSPU)
MUSCLE UPS (MU)
MUSCLE UPS (MU)
3) W.O.D
EMOM.20:
ODD MIN - 40 SEC MAX MU / 2O SEC REST
EVEN MIN - 40 SEC MAX HSPU / 20 SEC REST
*POST HIGHEST AND LOWEST REP COUNT FOR ANY GIVEN ROUND EACH MOVEMENT.
ODD MIN - 40 SEC MAX MU / 2O SEC REST
EVEN MIN - 40 SEC MAX HSPU / 20 SEC REST
*POST HIGHEST AND LOWEST REP COUNT FOR ANY GIVEN ROUND EACH MOVEMENT.
**RAMP WOD**
EMOM.20:
ODD MIN - 40 SEC MAX PULL UP/ 2O SEC REST
EVEN MIN - 40 SEC MAX WALL CLIMB / 20 SEC REST
*POST HIGHEST AND LOWEST REP COUNT FOR ANY GIVEN ROUND EACH MOVEMENT. YOU MAY ALSO DO SCALED HSPU IF NEEDED.
ODD MIN - 40 SEC MAX PULL UP/ 2O SEC REST
EVEN MIN - 40 SEC MAX WALL CLIMB / 20 SEC REST
*POST HIGHEST AND LOWEST REP COUNT FOR ANY GIVEN ROUND EACH MOVEMENT. YOU MAY ALSO DO SCALED HSPU IF NEEDED.
- 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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