***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
ENDURANCE - WARM UP EXPLOSIVENESS
ELEVATE HR PRIOR TO BEGGINING WOD.
ELEVATE HR PRIOR TO BEGGINING WOD.
3) W.O.D
0:00 - 5:00 EMOM (5 RD)
BIKE 15 CAL
5:00 - 6:00 REST
6:00 - 11:00 EMOM (5 RD)
50 DUs
11:00 - 12:00 REST
12:00 - 17:00 EMOM (5 RD)
BIKE 12 CAL
17:00 - 18:00 REST
18:00 - 23:00 EMOM (5 RD)
40 DUs
23:00 - 24:00 REST
24:00 - 29:00 EMOM (5 RD)
BIKE 10 CAL
29:00 - 30:00 REST
30:00 - 35:00 EMOM (5 RD)
30 DUs
*ATTEMPT TO GET IT DONE. MANAGE MISSED ROUNDS IF NEEDED, IF YOU MISS A MIN OR NEED A MIN OF REST DO SO AND LOG THE MISSED MINS.
*SCORE IS TOTAL RXd ROUNDS COMPLETED (30 TOTAL ROUNDS / MINS).
0:00 - 5:00 EMOM (5 RD)
BIKE 15 CAL
5:00 - 6:00 REST
6:00 - 11:00 EMOM (5 RD)
50 DUs
11:00 - 12:00 REST
12:00 - 17:00 EMOM (5 RD)
BIKE 12 CAL
17:00 - 18:00 REST
18:00 - 23:00 EMOM (5 RD)
40 DUs
23:00 - 24:00 REST
24:00 - 29:00 EMOM (5 RD)
BIKE 10 CAL
29:00 - 30:00 REST
30:00 - 35:00 EMOM (5 RD)
30 DUs
*ATTEMPT TO GET IT DONE. MANAGE MISSED ROUNDS IF NEEDED, IF YOU MISS A MIN OR NEED A MIN OF REST DO SO AND LOG THE MISSED MINS.
*SCORE IS TOTAL RXd ROUNDS COMPLETED (30 TOTAL ROUNDS / MINS).
- 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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