I. As Many Rounds As Possible in 10 Minutes:
5 Clean & Jerk – (95/65)
5 Burpee Jumping Pullups – 8′ Bar
20 Double Unders Unbroken
Scaling options for all ability levels will be provided for by your coach.
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:
4-8 intervals of:
*90 seconds rest between intervals
2-6 intervals of:
*2-3 minutes rest between intervals
Time Trial/Tempo (as team)
10 mile Time Trial