***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
BAND SPRINTS
3) W.O.D
(A) 10 ROUNDS:
40YD BANDED SPRINT
REST 60 SEC BETWEEN EACH EFFORT.
(B) 4 ROUNDS:
200M SPRINT
* COMPLETE (A) THEN COMPLETE (B). THERE IS NO TIME COMPONENT TO (A), USE A HEAVY BAND WITH PARTNER. POST TIMES FOR EACH ROUND FOR (B).
40YD BANDED SPRINT
REST 60 SEC BETWEEN EACH EFFORT.
(B) 4 ROUNDS:
200M SPRINT
* COMPLETE (A) THEN COMPLETE (B). THERE IS NO TIME COMPONENT TO (A), USE A HEAVY BAND WITH PARTNER. POST TIMES FOR EACH ROUND FOR (B).
**RAMP WOD**
(A) 10 ROUNDS:
40YD BANDED SPRINT
REST 60 SEC BETWEEN EACH EFFORT.
(B) 4 ROUNDS:
200M SPRINT
* COMPLETE (A) THEN COMPLETE (B). THERE IS NO TIME COMPONENT TO (A), USE A MEDIUM BAND WITH PARTNER. POST TIMES FOR EACH ROUND FOR (B).
40YD BANDED SPRINT
REST 60 SEC BETWEEN EACH EFFORT.
(B) 4 ROUNDS:
200M SPRINT
* COMPLETE (A) THEN COMPLETE (B). THERE IS NO TIME COMPONENT TO (A), USE A MEDIUM BAND WITH PARTNER. POST TIMES FOR EACH ROUND 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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