***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
BACK SQUAT - WARM UP TO 75% 1RM IN SETS OF 3.
3) W.O.D
(A) BACK SQUAT 5-5-5-5 @ 75% - 80% 1RM
2 MIN REST BETWEEN SETS
(B) 3 ROUNDS FOR MAX REPS:
20 CAL ROW SPRINT
MAX SET OVERHEAD SQUATS #95
REST 3 MINS
*LOG LOAD USED FOR (A) AND USE THE SAME LOAD FOR ALL SETS (75% - 80% 1RM), MAKE A DICISION BEFORE YOU START AND STICK WITH IT. ADHERE TO THE REST PERIODS. FOR (B) LOG OHS REPS COMPLETED FOR EACH SET, IF POSSIBLE USE ALWAY SQUAT SNATCH THAT FIRST REP OF EACH SET. REST ~10 MINS BETWEEN (A) & (B)
2 MIN REST BETWEEN SETS
(B) 3 ROUNDS FOR MAX REPS:
20 CAL ROW SPRINT
MAX SET OVERHEAD SQUATS #95
REST 3 MINS
*LOG LOAD USED FOR (A) AND USE THE SAME LOAD FOR ALL SETS (75% - 80% 1RM), MAKE A DICISION BEFORE YOU START AND STICK WITH IT. ADHERE TO THE REST PERIODS. FOR (B) LOG OHS REPS COMPLETED FOR EACH SET, IF POSSIBLE USE ALWAY SQUAT SNATCH THAT FIRST REP OF EACH SET. REST ~10 MINS BETWEEN (A) & (B)
- 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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