Reminder: The 9:30 Kettlebell Conditioning and 10:30am WOD classes at Albany CrossFit are cancelled on Sunday (7/1) due to the Attitude Nation Olympic Lifting Seminar. Please plan workouts accordingly. Thanks!
Warm-Up:
Row 750m
20 Jumping Squats
Hip and ankle mobility
Practice pistols for 10 minutes
WOD:
I. 4 Sets:
Back Squat Cluster – 2.2.2
Rest 3 minutes between sets
II. AMRAP in 5 Minutes:
1-5 Hang Squat Snatch Ladders @ 80% (115/80)
Scaling options for all ability levels will be provided for by your coach
Competitors:
Post WOD-
III. 5 Sets:
7 Ring HSPU
Rest 10 seconds
14 Back Extensions
Rest 10 seconds
21 Double-Unders
Rest 2 minutes
IV. 200 Walking Lunges for time
*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:
Short Interval
4-8 intervals of:
400meters
*2 minutes rest between intervals
Long Interval
2-4 X 800 meter TT with 5 minutes rest2-4 intervals of:
800 meter Time Trials
*5 minutes rest between intervals
Time Trial/Tempo
5K at 10K Time Trial Pace