***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
BAR MU - WARM UP TECHNIQUE
3) W.O.D
(A) 6 ROUNDS EACH FOR TIME:
100M SPRINT
6 BAR MUSCLE UP
REST 90 SEC.
(B) BUY OUT- RUN 1K
* FOR (A) SPRINT AT 100% EFFORT THEN IMMIDIATELY COMPLETE (UNBROKEN IF POSSIBLE) 6 BAR MUSCLE UP. LOG TIMES FOR EACH EFFORT. COMPLETE (B) AS WELL AND NOTE TIME FOR REFERENCE.
100M SPRINT
6 BAR MUSCLE UP
REST 90 SEC.
(B) BUY OUT- RUN 1K
* FOR (A) SPRINT AT 100% EFFORT THEN IMMIDIATELY COMPLETE (UNBROKEN IF POSSIBLE) 6 BAR MUSCLE UP. LOG TIMES FOR EACH EFFORT. COMPLETE (B) AS WELL AND NOTE TIME FOR REFERENCE.
**RAMP WOD**
(A) 6 ROUNDS EACH FOR TIME:
100M SPRINT
10 C2B PULL UPS
REST 90 SEC.
(B) BUY OUT- RUN 1K
* FOR (A) SPRINT AT 100% EFFORT THEN IMMIDIATELY COMPLETE (UNBROKEN IF POSSIBLE) 10 C2B PULL UP. LOG TIMES FOR EACH EFFORT. COMPLETE (B) AS WELL AND NOTE TIME FOR REFERENCE.
100M SPRINT
10 C2B PULL UPS
REST 90 SEC.
(B) BUY OUT- RUN 1K
* FOR (A) SPRINT AT 100% EFFORT THEN IMMIDIATELY COMPLETE (UNBROKEN IF POSSIBLE) 10 C2B PULL UP. LOG TIMES FOR EACH EFFORT. COMPLETE (B) AS WELL AND NOTE TIME FOR REFERENCE.
- 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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