I. For Time:
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
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.
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:
3-6 intervals of:
*2 minutes rest between intervals
2-4 intervals of:
*3 minutes rest between intervals