***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SHOULDER TO OVERHEAD
3) W.O.D
(A) FIND COMPLEX 1RM:
COMPLEX = 1 PUSH PRESS + 2 PUSH JERK + 3 SPLIT JERK
(B) FRONT SQUAT 10-10-10
(C) BUY OUT - WEIGHTED BUTTERFLY SIT UPS 3 X 20
*LOG LOAD ACHIEVED FOR (A) AND ON (B) USE THE SAME LOAD FOR EACH SET, SHOULD BE NEAR FAILURE. FOR (C) USE A #20 MEDBALL FOR 20 REPS EACH SET, KEEP THE BALL IN CONTACT WITH UPPER CHEST AND CHIN FOR ENTIRE REP.
COMPLEX = 1 PUSH PRESS + 2 PUSH JERK + 3 SPLIT JERK
(B) FRONT SQUAT 10-10-10
(C) BUY OUT - WEIGHTED BUTTERFLY SIT UPS 3 X 20
*LOG LOAD ACHIEVED FOR (A) AND ON (B) USE THE SAME LOAD FOR EACH SET, SHOULD BE NEAR FAILURE. FOR (C) USE A #20 MEDBALL FOR 20 REPS EACH SET, KEEP THE BALL IN CONTACT WITH UPPER CHEST AND CHIN FOR ENTIRE REP.
**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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