***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
POWER CLEAN
SHUTTLES
SHUTTLES
3) W.O.D
(A) 6 EFFORTS EACH FOR TIME:
2 X 60YD PRO SHUTTLE
5 POWER CLEAN @75% 1RM
(B) TABATA - SIT UP
*FOR (A) REST 90-120 SEC BETWEEN EFFORTS, AND LOG TIME FOR EACH EFFORT. FOR (B) LOG LOWEST SCORE IN ANY GIVEN ROUND.
2 X 60YD PRO SHUTTLE
5 POWER CLEAN @75% 1RM
(B) TABATA - SIT UP
*FOR (A) REST 90-120 SEC BETWEEN EFFORTS, AND LOG TIME FOR EACH EFFORT. FOR (B) LOG LOWEST SCORE IN ANY GIVEN ROUND.
**RAMP WOD**
(A) 6 EFFORTS EACH FOR TIME:
2 X 60YD PRO SHUTTLE
5 POWER CLEAN @75% 1RM
(B) TABATA - SIT UP
*FOR (A) REST 90-120 SEC BETWEEN EFFORTS, AND LOG TIME FOR EACH EFFORT. FOR (B) LOG LOWEST SCORE IN ANY GIVEN ROUND.
2 X 60YD PRO SHUTTLE
5 POWER CLEAN @75% 1RM
(B) TABATA - SIT UP
*FOR (A) REST 90-120 SEC BETWEEN EFFORTS, AND LOG TIME FOR EACH EFFORT. FOR (B) LOG LOWEST SCORE IN ANY GIVEN ROUND.
- 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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