***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
FRONT SQUAT - WARM UP THEN COMPLETE (A)
3) W.O.D
(A) BANDED FRONT SQUAT 3-3-3-3
(B) 3 ROUNDS:
25 GHD SITUP
5 BEAR COMPLEX #135
(C) BUY OUT FOR TIME - 400M DOUBLE KB FRONT RACK CARRY 24KG
*LOG WORKING SETS AND 3RM REACHED FOR (A). LOG TIME TO COMPLETE (B). A BEAR COMPLEX IS 1 PWR CLEAN / 1 FRONT SQT / 1 PUSH PRESS / 1 BACK SQT / 1 PUSH PRESS.
(B) 3 ROUNDS:
25 GHD SITUP
5 BEAR COMPLEX #135
(C) BUY OUT FOR TIME - 400M DOUBLE KB FRONT RACK CARRY 24KG
*LOG WORKING SETS AND 3RM REACHED FOR (A). LOG TIME TO COMPLETE (B). A BEAR COMPLEX IS 1 PWR CLEAN / 1 FRONT SQT / 1 PUSH PRESS / 1 BACK SQT / 1 PUSH PRESS.
**RAMP WOD**
(A) BANDED FRONT SQUAT 3-3-3-3
(B) 3 ROUNDS:
20 GHD SIT UP OR 20 V-UPS *SCALED
5 BEAR COMPLEX #95
(C) BUY OUT FOR TIME - 400M DOUBLE KB FRONT RACK CARRY 24KG
*LOG WORKING SETS AND 3RM REACHED FOR (A). LOG TIME TO COMPLETE (B). A BEAR COMPLEX IS 1 PWR CLEAN / 1 FRONT SQT / 1 PUSH PRESS / 1 BACK SQT / 1 PUSH PRESS.
- 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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