***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
CLEAN & JERK - WARM UP TO 75% 1RM AFTER (A) THEN BEGIN (B)
3) W.O.D
(A) 5 X 10 WEIGHTED BOX JUMP 30" WITH #20 VEST
(B) EVERY 3 MIN FOR 15 MIN
10 C2B PULL UP
3 CLEAN & JERK @75% 1RM *TOUCH & GO
(C) REVERSE LUNGES 10-10-10 EACH LEG
*LOG LOADS FOR ALL, ON (C) COMPLETE ALL REPS ON ONE LEG BEFORE MOVING TO THE OTHER EACH SET. USE A LOAD THAT IS CHALLENGING TO COMPLETE THE RXd REPS (NEAR BUT NOT AT FAILURE).
(B) EVERY 3 MIN FOR 15 MIN
10 C2B PULL UP
3 CLEAN & JERK @75% 1RM *TOUCH & GO
(C) REVERSE LUNGES 10-10-10 EACH LEG
*LOG LOADS FOR ALL, ON (C) COMPLETE ALL REPS ON ONE LEG BEFORE MOVING TO THE OTHER EACH SET. USE A LOAD THAT IS CHALLENGING TO COMPLETE THE RXd REPS (NEAR BUT NOT AT FAILURE).
- 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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