10 Ring Rows
10 Ring Handstand Pushups
5 Ring Handstand Pushups
*10 minute cap
Rest 10 minutes
II. “Flight Simulator”
*20 minute cap
Scaling options for all ability levels will be provided for by your coach
Same as above
*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:
6-12 intervals of:
*2 minute rest between intervals
2-5 intervals of:
*3 minutes rest between intervals
Time Trial/Tempo (as team)
5K Time Trial