***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
DEADLIFT - WARM UP TO A MEDIUM HEAVY 5 REP SET THEN COMPLETE (A)
SUMO DEADLIFT HIGH PULL
3) W.O.D
(A) DEADLIFT 5-5-5-5-5
(B) AMRAP.15:
200M RUN
15 GHD SIT UPS
10 SUMO DEADLIFT HIGH PULL #95
*POST LOADS FOR (A), GO AS HEAVY AS POSSIBLE EACH SET AND WORK UP TO A 5RM. FOR (B) POST TOTAL ROUNDS COMPLETED AND ANY PARTIALLY COMPLETED ROUNDS AS WELL.
(B) AMRAP.15:
200M RUN
15 GHD SIT UPS
10 SUMO DEADLIFT HIGH PULL #95
*POST LOADS FOR (A), GO AS HEAVY AS POSSIBLE EACH SET AND WORK UP TO A 5RM. FOR (B) POST TOTAL ROUNDS COMPLETED AND ANY PARTIALLY COMPLETED ROUNDS AS WELL.
**RAMP WOD**
(A) DEADLIFT 5-5-5-5-5
(B) AMRAP.15:
200M RUN
10 GHD SIT UPS
10 SUMO DEADLIFT HIGH PULL #75
*POST LOADS FOR (A), GO AS HEAVY AS POSSIBLE EACH SET AND WORK UP TO A 5RM. FOR (B) POST TOTAL ROUNDS COMPLETED AND ANY PARTIALLY COMPLETED ROUNDS AS WELL.
(B) AMRAP.15:
200M RUN
10 GHD SIT UPS
10 SUMO DEADLIFT HIGH PULL #75
*POST LOADS FOR (A), GO AS HEAVY AS POSSIBLE EACH SET AND WORK UP TO A 5RM. FOR (B) POST TOTAL ROUNDS COMPLETED AND ANY PARTIALLY COMPLETED ROUNDS AS WELL.
- 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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