***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
DEADLIFT - WARM UP TO A 3 REP SET @ 70% 1RM
3) W.O.D
(A) AMRAP.8 MIN:
5 DEADLIFT @ 70% 1RM
10 LATERAL BOX JUMP OVERS
(B) AMRAP.8 MIN:
50M KB FARMER CARRY 40KG *25M TURN AROUND
15 BALL SLAMS #30
*LOG ROUNDS COMPLETED FOR EACH (A) & (B). IF YOU DO NOT HAVE HEAVY KBs USE BARBEELS (85LBs) OR HEAVIEST KBs YOU HAVE. REST 5 MIN BETWEEN (A) & (B).
5 DEADLIFT @ 70% 1RM
10 LATERAL BOX JUMP OVERS
(B) AMRAP.8 MIN:
50M KB FARMER CARRY 40KG *25M TURN AROUND
15 BALL SLAMS #30
*LOG ROUNDS COMPLETED FOR EACH (A) & (B). IF YOU DO NOT HAVE HEAVY KBs USE BARBEELS (85LBs) OR HEAVIEST KBs YOU HAVE. REST 5 MIN BETWEEN (A) & (B).
**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD
- 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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