***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SUMO DEADLIFT HIGH PULL *HEAVY
3) W.O.D
(A) SUMO DEADLIFT HIGH PULL 3-3-3-3
(B) PUSH PRESS 2-2-2-2
(C) 30-20-10 FOR TIME:
ROW CAL
GHD SIT UP
PUSH JERK #115
*LOG LOADS ACCOMPLISHED FOR (A) & (B), WORK UP TO A 3RM AND 2RM RESPECTIVELY. FOR (C) LOG TIME TO COMPLETE.
(B) PUSH PRESS 2-2-2-2
(C) 30-20-10 FOR TIME:
ROW CAL
GHD SIT UP
PUSH JERK #115
*LOG LOADS ACCOMPLISHED FOR (A) & (B), WORK UP TO A 3RM AND 2RM RESPECTIVELY. FOR (C) LOG TIME TO COMPLETE.
**RAMP WOD**
(A) SUMO DEADLIFT HIGH PULL 5-5-5-5
(C) 30-20-10 FOR TIME:
ROW CAL
GHD SIT UP
PUSH JERK #95
*LOG LOADS ACCOMPLISHED FOR (A), WORK UP TO A 5RM. FOR (B) LOG TIME TO COMPLETE.
(C) 30-20-10 FOR TIME:
ROW CAL
GHD SIT UP
PUSH JERK #95
*LOG LOADS ACCOMPLISHED FOR (A), WORK UP TO A 5RM. FOR (B) LOG TIME TO COMPLETE.
- 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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