Call Us: (518) 459.4444

14
Jul

Sunday 071512

Link of the Day

albany gym

Warm-Up:

Group Dynamic

WOD:

I. As Many Rounds As Possible in 10 Minutes:

5 Clean & Jerk – (95/65)

5 Burpee Jumping Pullups – 8′ Bar

20 Double Unders Unbroken

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

Competitors:

Hit The WOD

*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:

400m

*90 seconds rest between intervals

 

Long Interval

2-6 intervals of:

1250m

*2-3 minutes rest between intervals

 

Time Trial/Tempo (as team)

10 mile Time Trial

Leave a Reply