***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
BACK SQUAT
3) W.O.D
(A) EVERY 1:30 (90 SEC) FOR 12 MIN:
5 BACK SQUAT @ 80% 1RM
(B) WEIGHTED PULL UP 3-3-3-3-3
(C) GLUTE HAM RAISE ON GHD 3 X 15
*FOR (A) USE A RACK, LOG LOAD, AND IF ANY MINS WERE MISSED. ON (B) USE HEAVIEST LOAD POSSIBLE, AND LOG LOADS FOR EACH SET. (C) IS FOR QUALITY NOT TIME.
5 BACK SQUAT @ 80% 1RM
(B) WEIGHTED PULL UP 3-3-3-3-3
(C) GLUTE HAM RAISE ON GHD 3 X 15
*FOR (A) USE A RACK, LOG LOAD, AND IF ANY MINS WERE MISSED. ON (B) USE HEAVIEST LOAD POSSIBLE, AND LOG LOADS FOR EACH SET. (C) IS FOR QUALITY NOT TIME.
**RAMP WOD**
(A) EMOM. 12 MIN:
5 BACK SQUAT @ 70% 1RM
(B) WEIGHTED PULL UP 3-3-3-3-3
(C) GLUTE HAM RAISE ON GHD 3 X 10
*FOR (A) USE A RACK, LOG LOAD, AND IF ANY MINS WERE MISSED. ON (B) USE HEAVIEST LOAD POSSIBLE, AND LOG LOADS FOR EACH SET. (C) IS FOR QUALITY NOT TIME.
- 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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