***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
PLANK
3) W.O.D
(A) TABATA THIS (3 X TABATA = 4MINS EACH (20SEC WORK / 10 SEC REST)
1 > PLANK HOLD
2 > KB SWING 24 KG
3 > RING DIPS
(B) RUN FOR 20 MINS
*FOR THE TABABTA PLANK HOLD, DO YOUR BEST TO GO THE ENTIRE 20 SEC EACH WORK PERIOD. FOR TABATA 2 & 3 LOG LOWEST REPS COUNT IN ANY GIVEN ROUND. ON (C) LOG DISTANCE COVERED IN 20 MINS.
1 > PLANK HOLD
2 > KB SWING 24 KG
3 > RING DIPS
(B) RUN FOR 20 MINS
*FOR THE TABABTA PLANK HOLD, DO YOUR BEST TO GO THE ENTIRE 20 SEC EACH WORK PERIOD. FOR TABATA 2 & 3 LOG LOWEST REPS COUNT IN ANY GIVEN ROUND. ON (C) LOG DISTANCE COVERED IN 20 MINS.
**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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