***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
KB GOBLET HOLD ALTERNATING FWD LUNGES - WARM UP IN SETS OF 8-10 REPS
KB SWINGS - WARM UP HIP HINGE / FIRE GLUTES AND DO REPS
KB SWINGS - WARM UP HIP HINGE / FIRE GLUTES AND DO REPS
3) W.O.D
WITH A 20 MIN RUNNING CLOCK:
0:00 - 5:00
40 KB GOBLET HOLD ALTERNATING FWD LUNGES 32KG
5:00 - 20:00 - EMOM 15 MINS:
MIN 1 - 12 KB SWING 32KG
MIN 2 - 10 BURPEES
MIN 3 - 15 CAL ROW
*GO FOR BROKE ON THE LUNGES, BIG SETS. WHEN DONE WITH THE LUNGES REST ANY REMAINING TIME AND BEGIN EMOM RIGHT AFTER 5 MIN MARK.
0:00 - 5:00
40 KB GOBLET HOLD ALTERNATING FWD LUNGES 32KG
5:00 - 20:00 - EMOM 15 MINS:
MIN 1 - 12 KB SWING 32KG
MIN 2 - 10 BURPEES
MIN 3 - 15 CAL ROW
*GO FOR BROKE ON THE LUNGES, BIG SETS. WHEN DONE WITH THE LUNGES REST ANY REMAINING TIME AND BEGIN EMOM RIGHT AFTER 5 MIN MARK.
- 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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