***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
SPLIT SQUAT - WARM UP TECHNIQUE TO 50% BACK SQUAT 1RM
3) W.O.D
(A) SPLIT SQUAT 5-5-5-5-5 (SETS ARE EACH LEG)
(B) AMRAP 12 MIN:
100' SAND BAG CARRY (HUG) #150
15 CAL ROW
*FOR (A) BEGIN WORK SETS AT MINIMUM 50% OF 1RM BACK SQUAT AND WORK UP TO A 5 RM FOR EACH LEG. ON (B) GOAL IS 6+ ROUNDS, SCALE AS NEEDED.
(B) AMRAP 12 MIN:
100' SAND BAG CARRY (HUG) #150
15 CAL ROW
*FOR (A) BEGIN WORK SETS AT MINIMUM 50% OF 1RM BACK SQUAT AND WORK UP TO A 5 RM FOR EACH LEG. ON (B) GOAL IS 6+ ROUNDS, SCALE AS NEEDED.
- 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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