Call Us: (518) 459.4444

30
Jun

Sunday 070112

Reminder: The 9:30 Kettlebell Conditioning and 10:30am WOD classes at Albany CrossFit are cancelled on Sunday (7/1) due to the Attitude Nation Olympic Lifting Seminar. Please plan workouts accordingly.  Thanks! 

Link of the Day

clifton park fitness

Warm-Up:

Row 750m

20 Jumping Squats

Hip and ankle mobility

Practice pistols for 10 minutes

WOD:

I. 4 Sets:

Back Squat Cluster – 2.2.2

Rest 3 minutes between sets

II. AMRAP in 5 Minutes:

1-5 Hang Squat Snatch Ladders @ 80% (115/80)

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

 

Competitors:

Post WOD-

III. 5 Sets:

7 Ring HSPU

Rest 10 seconds

14 Back Extensions

Rest 10 seconds

21 Double-Unders

Rest 2 minutes

IV. 200 Walking Lunges for time

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

 

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:

400meters

*2 minutes rest between intervals

 

Long Interval

2-4 X 800 meter TT with 5 minutes rest2-4 intervals of:

800 meter Time Trials

*5 minutes rest between intervals

 

Time Trial/Tempo

5K at 10K Time Trial Pace

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