***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SPLIT JERK - WARM UP TECHNIQUE THEN BEGIN (A)
3) W.O.D
(A) 15 MINS TO FIND - SPLIT JERK 2RM (*ALTERNATE FRONT FOOT)
(B) AMRAP.8 MINS:
8 KB SUMO DEADLIFT HIGH PULL 32KG
50M BACKWARDS RUN
8 KB SWING 32KG
50M BACKWARDS RUN
*LOG LOAD ACHIEVED FOR (A). ON (B) SET UP A 2 CONES 50M APART, PLACE A 32KG KETTLEBELL BY EACH, LOG TOTAL ROUNDS AND REPS COMPLETED IN 8 MINS.
(B) AMRAP.8 MINS:
8 KB SUMO DEADLIFT HIGH PULL 32KG
50M BACKWARDS RUN
8 KB SWING 32KG
50M BACKWARDS RUN
*LOG LOAD ACHIEVED FOR (A). ON (B) SET UP A 2 CONES 50M APART, PLACE A 32KG KETTLEBELL BY EACH, LOG TOTAL ROUNDS AND REPS COMPLETED IN 8 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.
No comments:
Post a Comment