Call Us: (518) 459.4444

20
Jun

Thursday 062112

Link of the Day

clifton park gym

Warm-Up:

Rope Climb Technique

WOD:

I. 20 minutes of “Gym Class”

-Practice Rope Climbs/Cargo Net Climbs and FLR’s

II. Pose Drills

III. 3 Intervals:

Run 400m at 90%

*Rest 3 minutes between intervals

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

 

Competitors:

I. 20 rope ascents for time – legless – 20′

*When you are resting b/t attempts it must be in a FLR on the floor;  when you break the FLR you must climb immediately; if you fail on rope ascent, add 1 more rep to the total you must complete; if you break in the FLR and do not attempt rope ascent, add 1 more rep to the total you must complete)

Rest 20 min

II. 3 Intervals:

Run 400m at 90%

*Rest 3 minutes between intervals

*Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact kevin.houston@albanycrossfit.com for more information.

Leave a Reply