***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
KB WORK - WARM UP ALL MOVEMENTS FROM LIGHT TO WOD LOADS
3) W.O.D
(A) EVERY 90 SEC FOR 15 MINS (10 ROUNDS):
12 KB DEADLIFT 24KG
8 ALTERNATING FRONT RACK LUNGES 24KG
6 PUSH PRESS 24KG
(B) ACCUMULATE 5 MINS IN A SUPINE PLANK
*ON (A) USE THE SAME LOAD FOR ALL. YOU NEED TWO KBS (ONE IN EACH HAND FOR ALL). COMPLETE (B) WITH AS FEW BREAKS AS POSSIBLE.
12 KB DEADLIFT 24KG
8 ALTERNATING FRONT RACK LUNGES 24KG
6 PUSH PRESS 24KG
(B) ACCUMULATE 5 MINS IN A SUPINE PLANK
*ON (A) USE THE SAME LOAD FOR ALL. YOU NEED TWO KBS (ONE IN EACH HAND FOR ALL). COMPLETE (B) WITH AS FEW BREAKS 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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