***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
OVERHEAD SQUAT - WARM UP TECHNIQUE THEN COMPLETE (A)
3) W.O.D
(A) 20 MIN - FIND 2RM OVERHEAD SQUAT
(B) AMRAP 12 MIN OF:
12 CAL AIRDYNE OR ASSAULT BIKE *NO HANDS
8 BACK SQUAT #185
*LOG 2RM FOR (A), AND TOTAL ROUNDS AND REPS FOR (B).
(B) AMRAP 12 MIN OF:
12 CAL AIRDYNE OR ASSAULT BIKE *NO HANDS
8 BACK SQUAT #185
*LOG 2RM FOR (A), AND TOTAL ROUNDS AND REPS FOR (B).
**RAMP WOD**
(A) 20 MIN - FIND 2RM OVERHEAD SQUAT
(B) AMRAP 12 MIN OF:
10 CAL AIRDYNE OR ASSAULT BIKE *NO HANDS
8 BACK SQUAT #135
*LOG 2RM FOR (A), AND TOTAL ROUNDS AND REPS FOR (B).
- 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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