***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
SNATCH - WARM UP COMPLEX THEN BEGIN (A)
3) W.O.D
(A) 5 X COMPLEX
3 SNATCH PULL DOWN (PANDA PULL)
1 FULL SNATCH
1 OVERHEAD SQUAT
(B) EVERY 4 MINS FOR 20 MINS:
5 THRUSTER
MAX UNBROKEN TOES TO BAR *SINGLE SET AFTER THRUSTER REPS.
*FOR (A) WORK UP TO A COMPLEX MAX FOR THE DAY. ON (B) GO UP EACH 4MINS AND FINISH AT A 5RM, LOG LOADS USED EACH SET AND NUMBER OF TOES TO BAR, REST ANY REMAINING TIME EACH 4 MINS.
3 SNATCH PULL DOWN (PANDA PULL)
1 FULL SNATCH
1 OVERHEAD SQUAT
(B) EVERY 4 MINS FOR 20 MINS:
5 THRUSTER
MAX UNBROKEN TOES TO BAR *SINGLE SET AFTER THRUSTER REPS.
*FOR (A) WORK UP TO A COMPLEX MAX FOR THE DAY. ON (B) GO UP EACH 4MINS AND FINISH AT A 5RM, LOG LOADS USED EACH SET AND NUMBER OF TOES TO BAR, REST ANY REMAINING TIME EACH 4 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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