Warm-Up:
WOD:
10 Rounds For Time:
Row 500m
*40 Minute Time Limit
Scaling options for all ability levels will be provided for by your coach.
Competitors:
Hit the WOD
*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
*90 seconds rest between intervals
Long Interval
3 Rounds:
200m, 400m, and 600m
*Rest is time it takes to complete previous interval
Time Trial/Tempo (as team)
7 miles at 95% of 10K Time Trial Pace