I. 3 Round for Time:
20 Box Jumps (24/20)
20 Thrusters (135/95)
*25 Minute Time Limit
II. 2 Rounds:
100m Prowler Push (Empty)
Scaling options for all ability levels will be provided for by your coach
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:
4-8 intervals of:
500m Time Trials
*3-4 minute rest between time trials
3-7 intervals of:
Max Distance Run in 4 Minutes
*3 minutes rest between intervals
*Try to hold same distance for each interval
Time Trial/Tempo (as team)
2-4 intervals of:
2K at 90% of 2k Time Trial pace
*5-10 minutes rest
*Hold intervals between 1-2 minutes of each other