***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
OVERHEAD SQUAT
3) W.O.D
(A) 15 MINS TO FIND - 2RM PUSH PRESS
(B) AMRAP.12 MIN:
MIN 1 - MAX OVERHEAD SQUATS #95
MIN 2 - MAX TOES TO BAR
MIN 3 - MAX DUs
MIN 4 - REST
REPEAT UNTIL 12 MINS IS UP.
*LOG 2RM FOR (A) AND TOTAL REPS FOR EACH MOVEMENT ON (B).
(B) AMRAP.12 MIN:
MIN 1 - MAX OVERHEAD SQUATS #95
MIN 2 - MAX TOES TO BAR
MIN 3 - MAX DUs
MIN 4 - REST
REPEAT UNTIL 12 MINS IS UP.
*LOG 2RM FOR (A) AND TOTAL REPS FOR EACH MOVEMENT ON (B).
**RAMP WOD**
(A) 15 MINS TO FIND - 3RM PUSH PRESS
(B) AMRAP.12 MIN:
MIN 1 - MAX OVERHEAD SQUATS #75
MIN 2 - MAX KNEES TO ELBOW
MIN 3 - MAX DUs
MIN 4 - REST
REPEAT UNTIL 12 MINS IS UP.
*LOG 3RM FOR (A) AND TOTAL REPS FOR EACH MOVEMENT ON (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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