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5
May

Sunday 050612

Link of the Day

albany gym

Warm-Up:

Run 200m

15 Sotts Press (PVC or empty bar)

10 Burpees

15 Sotts press

WOD:

I. Snatch Balance

3 – 3 – 3 – 3 – 3

II. For Max Reps:

AMRAP in 6 Minutes – Manmakers

Rest 2 Minutes

AMRAP in 6 Minutes – Overhead Squats (95/65)

Rest 2 Minutes

AMRAP in 6 Minutes – Push Press (95/65)

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

4-8 intervals of:

400m

*90 seconds rest between intervals

 

Long Interval

2-6 intervals of:

1250m

*Rest 2-3 minutes between intervals

 

Time Trial/Tempo (as team)

10 Mile Time Trial

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