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12
May

Sunday 051312

Link of the Day

clifton park gym

Warm-Up:

2 Rounds:

10 Overhead Squats

10 Pressing Snatch Balance

Run 200m

WOD:

I. 8 Rounds:

4 Inverted Burpees

8 Pullups

12 AbMat Situps

*20 minute cap

II. 3 Rounds:

200m Heavy Farmer’s Carry

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

2-6 intervals of:

250m

*1 minute rest between intervals

then…

2-6 intervals of:

400m

*90 seconds rest between intervals

 

Long Interval

2-6 X 400 meters with 3 minutes rest

2-6 intervals of:

400m

*3 minutes rest between intervals

 

Time Trial/Tempo (as team)

5K at week 7’s 10 mile Time Trial pace

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