***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
FRONT SQUAT
3) W.O.D
(A) FRONT SQUAT 3-3-3-3-3 *3 SEC PAUSE
(B) 3 ROUNDS FOR TIME:
200M RUN
10 BACK SQUAT #225
10 SUMO DEADLIFT HIGH PULL #135
* FOR (A) WORK TO A HEAVY 3 REP SET THEN USE THE SAME LOAD FOR ALL WORK SETS. ON (B) POST TIME TO COMPLETE.
(B) 3 ROUNDS FOR TIME:
200M RUN
10 BACK SQUAT #225
10 SUMO DEADLIFT HIGH PULL #135
* FOR (A) WORK TO A HEAVY 3 REP SET THEN USE THE SAME LOAD FOR ALL WORK SETS. ON (B) POST TIME TO COMPLETE.
**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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