***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
BENCH PRESS - WARM UP TO WOD LOADING
DEADLIFT - WARM UP TO WOD LOADING
DEADLIFT - WARM UP TO WOD LOADING
3) W.O.D
(A) 5 SPRINT EFFORTS EACH FOR TIME:
3 X 60 YD PRO SHUTTLE
REST 90 SEC
(B) FOR TIME 10-8-6-4-2 OF:
BENCH PRESS @ BODY WEIGHT (BW)
DEADLIFT @ 1.5 BW
+ 20 CAL ASSAULT BIKE & 10 BURPEES AFTER EACH REP ROUND.
*LOG TIMES FOR EACH EFFORT OF (A) AND TIME TO COMPLETE (B).
3 X 60 YD PRO SHUTTLE
REST 90 SEC
(B) FOR TIME 10-8-6-4-2 OF:
BENCH PRESS @ BODY WEIGHT (BW)
DEADLIFT @ 1.5 BW
+ 20 CAL ASSAULT BIKE & 10 BURPEES AFTER EACH REP ROUND.
*LOG TIMES FOR EACH EFFORT OF (A) AND TIME TO COMPLETE (B).
**RAMP WOD**
(A) 5 SPRINT EFFORTS EACH FOR TIME:
3 X 60 YD PRO SHUTTLE
REST 90 SEC
(B) FOR TIME 10-8-6-4-2 OF:
BENCH PRESS @ 70% BODY WEIGHT (BW)
DEADLIFT @ BW
+ 15 CAL ASSAULT BIKE & 10 BURPEES AFTER EACH REP ROUND.
*LOG TIMES FOR EACH EFFORT OF (A) AND TIME TO COMPLETE (B).
3 X 60 YD PRO SHUTTLE
REST 90 SEC
(B) FOR TIME 10-8-6-4-2 OF:
BENCH PRESS @ 70% BODY WEIGHT (BW)
DEADLIFT @ BW
+ 15 CAL ASSAULT BIKE & 10 BURPEES AFTER EACH REP ROUND.
*LOG TIMES FOR EACH EFFORT OF (A) AND TIME TO COMPLETE (B).
- 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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