Warm-Up:
2 Rounds:
Run 200m
WOD:
I. 8 Rounds:
8 Pullups
12 AbMat Situps
*20 minute cap
II. 3 Rounds:
200m Heavy Farmer’s Carry
Scaling options for all ability levels will be provided for by your coach
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
2-6 intervals of:
250m
*1 minute rest between intervals
then…
2-6 intervals of:
400m
*90 seconds rest between intervals
Long Interval
2-6 X 400 meters with 3 minutes rest
2-6 intervals of:
400m
*3 minutes rest between intervals
Time Trial/Tempo (as team)
5K at week 7’s 10 mile Time Trial pace