***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
OVERHEAD SQUAT - WARM UP TO A MEDIUM 3 REP SET FROM THE FLOOR
3) W.O.D
4 ROUNDS:
AMRAP.4 MIN OF:
200M SPRINT
15 BURPEES
MAX REP OVERHEAD SQUAT #135
*REST 2 MINS BETWEEN EFFORTS. LOG TOTAL OHS REPS FOR ALL EFFORTS. IF YOU NEED TO SCALE, CHOOSE A LOAD YOU CAN ACHIEVE 12-15 REPS PER ROUND. TAKE LOAD FROM THE FLOOR.
AMRAP.4 MIN OF:
200M SPRINT
15 BURPEES
MAX REP OVERHEAD SQUAT #135
*REST 2 MINS BETWEEN EFFORTS. LOG TOTAL OHS REPS FOR ALL EFFORTS. IF YOU NEED TO SCALE, CHOOSE A LOAD YOU CAN ACHIEVE 12-15 REPS PER ROUND. TAKE LOAD FROM THE FLOOR.
**RAMP WOD**
4 ROUNDS:
AMRAP.4 MIN OF:
200M SPRINT
15 BURPEES
MAX REP OVERHEAD SQUAT #95
*REST 2 MINS BETWEEN EFFORTS. LOG TOTAL OHS REPS FOR ALL EFFORTS. IF YOU NEED TO SCALE, CHOOSE A LOAD YOU CAN ACHIEVE 12-15 REPS PER ROUND. TAKE LOAD FROM THE FLOOR.
- 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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