***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
BANDED FRONT SQUAT
3) W.O.D
(A) FIND 2RM BANDED FRONT SQUAT
(B) 8 MIN ASCENDING LADDER:
1 WALL BALL #30
2 BOX JUMP 24"
3 WALL BALL #30
4 BOX JUMP 24"
5 WALL BALL #30
...AND SO ON UNTIL 8 MINS IS UP.
*LOG LOAD FOR (A) AND TOTAL REPS COMPLETED FOR (B).
(B) 8 MIN ASCENDING LADDER:
1 WALL BALL #30
2 BOX JUMP 24"
3 WALL BALL #30
4 BOX JUMP 24"
5 WALL BALL #30
...AND SO ON UNTIL 8 MINS IS UP.
*LOG LOAD FOR (A) AND TOTAL REPS COMPLETED FOR (B).
**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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