Warm-Up:
Group Dynamic
WOD:
I. 5 Rounds For Time:
Run 100 m
Rest 10 Minutes
II. For Max reps:
1 Minute Wallballs (20/14)
1 Minute Sumo-Deadlift High Pull (75/55)
1 Minute Box Jumps (20/14)
1 Minute Push Press (75/55)
1 Minute Row For Calories
Scaling options for all ability levels will be provided for by your coach.
Competitors:
Rest 10 Minutes
III. As Many Repetitions As Possible In 5 Minutes:
Max Calories On Airdyne
*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
2-6 intervals of:
250m
*1 minute rest between intervals
then…
2-6 intervals of:
400m
*90 seconds rest between intervals
Long Interval
2-6 intervals of:
400m
*3 minutes rest between intervals
Time Trial/Tempo (as team)
5K at week 7’s 10 mile Time Trial pace