***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
FRONT SQUAT - WARM UP TO ABPOUT 70% 1RM THEN BEGIN (A) WORK SETS.
3) W.O.D
(A) FRONT SQUAT 3-3-3-1-1-1
(B) EMOM 16 MIN:
ODD MINS - 15 CAL ROW
EVEN MINS - 10 CLAPPING PUSH UP
(C) ACCUMULATE 2 MINS - OVERHEAD BB HOLD @ 110% PRESS 1RM
*LOG LOADS ACCOMPLISHED FOR (A) AND LOG IF ANY MINS WERE MISSED ON (B). COMPLETE (C) IN AS FEW SETS AS POSSIBLE.
(B) EMOM 16 MIN:
ODD MINS - 15 CAL ROW
EVEN MINS - 10 CLAPPING PUSH UP
(C) ACCUMULATE 2 MINS - OVERHEAD BB HOLD @ 110% PRESS 1RM
*LOG LOADS ACCOMPLISHED FOR (A) AND LOG IF ANY MINS WERE MISSED ON (B). COMPLETE (C) IN AS FEW SETS AS POSSIBLE.
- 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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