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23
Jun

Sunday 062412

Link of the Day

clifton park gym

Warm-Up:

3 Rounds:

10 Pistols

5 Inchworms

then…

Ankle Mobility

WOD:

I. For Time:

Row 2k

II. Practice Turkish Get-ups for 20 minutes – Build to a heavy 1 Rep on each arm

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

 

Competitors:

I. Row 2K for time – score as average watts for 2K divided by bodyweight in pounds – i.e. 300/150 = 2.0 as score

*Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] 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

3-6 intervals of:

400meters

*2 minutes rest between intervals

 

Long Interval

2-4 intervals of:

1000 meters

*3 minutes rest between intervals

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