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8
Apr

Monday 040912

Link of the Day

community

Warm-Up:

3 Rounds:

15 Supermans

15 Hollow Rocks

10 Jumping Alternating Lunges

WOD:

I. For Time:

21 – 18 – 15 – 12 – 9

Deadlifts (95/65)

Hang Power Cleans

Front Squats

Push Jerks

*22 Minute Time Limit

II. 3 Sets:

30 Abmat Situps

*30 seconds of rest between sets

Scaling options for all ability levels will be provided for by your coach

 

ACF Endurance Team:

1 – CrossFit WOD is still your number one priority.
2 – These should be hit Post WOD or at least 3 hours Pre-WOD
3 – The longer your race or goal, the higher the intervals you should hit.
4 – Ideally these are done on non-consecutive days.
5 – Saturday’s run will be at the Niskayuna Bike Trail with the Team.

Here are our 3 CrossFit Endurance WODs for the week:

Short Interval

6-12 intervals of:

200meters

*90 seconds rest between intervals

 

Long Interval

3-6 intervals of:

800 meters

*2.5 minutes rest between intervals

 

Time Trial/Tempo (as team)

5 miles at 85% of 5K Time Trial Pace

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