Warm-Up:
Row 500
3 Rounds:
10 Ring Rows
10 Burpees
Ankle Mobility
WOD:
For time:
21 L-Pullups
15 L-Pullups
10 Ring Handstand Pushups
9 L-Pullups
5 Ring Handstand Pushups
*10 minute cap
Rest 10 minutes
II. “Flight Simulator”
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders
*20 minute cap
Scaling options for all ability levels will be provided for by your coach
Competitors:
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:
Short Interval
6-12 intervals of:
200 meters
*2 minute rest between intervals
Long Interval
2-5 intervals of:
800 meters
*3 minutes rest between intervals
Time Trial/Tempo (as team)
5K Time Trial