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4
Aug

Sunday 080512

Link of the Day

This Week's Mobility

clifton park gym

Warm-Up:

Row 500m

30 Jumping Alternating Lunges

30 Hip Extensions

WOD:

 

I. 5 Rounds For Time:

15 Deadlifts (225/155)

35 Abmat Sit Ups

* 20 Minute Time Cap

II. 4 Minutes Per Leg In The "Couch Stretch"

III. 5 Minutes In The Pike Stretch

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

 

 

Competitors:

Rest Day

* 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:

Short Interval

 

6-12 intervals of:

300 meters

*1 minute rest between intervals

 

Long Interval

3-6 intevals of:

1500 meters

*2-3 minutes rest between intervals; hold each interval within 3-5 seconds of each

 

Time Trial/Tempo

10K Time Trial

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