***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
TOES TO BAR - WARM UP TECHNIQUE
3) W.O.D
(A) 3 ROUNDS:
50M BEAR CRAWL
25 TOES TO BAR
400M RUN
25 HIP EXTENSION
(B) 3 X 20 WEIGHTED SIT UP
*LOG TIME TO COMPLETE (A). USE A HEAVY WALLBALL OR SLAMBALL FOR (B), REST AS NEEDED BETWEEN SETS.
50M BEAR CRAWL
25 TOES TO BAR
400M RUN
25 HIP EXTENSION
(B) 3 X 20 WEIGHTED SIT UP
*LOG TIME TO COMPLETE (A). USE A HEAVY WALLBALL OR SLAMBALL FOR (B), REST AS NEEDED BETWEEN SETS.
**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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