W.O.D.: Long Interval

Monday, February 24, 2014 • EnduranceLong Interval

STRENGTH:

ME: Shoulder Press

Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

5 Rounds

7 - Overhead Squats (135/95)

14 - Push Ups

28 - Double Unders

Post time to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Bike (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Run (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Row (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Ruck (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates, 55# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Bike (WED): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Run (OFF): OFF

Post sport, times, and total number of intervals to comments.


CrossFit Endurance Seminar, CrossFit Singular Box, Madrid



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Comments (5)

John P.
on Monday, February 24, 2014 at 09:44 am
2/24 WOD
1. ME Shoulder Press: 5x95#, 3x115#, 1x125#, 135#, 145#, 155#, 165#, 170(fail)
2. WOD, scaled to 95# OHS. 9:49
3. 15-12-9: GHD situp @ 16# med ball
Sam
on Monday, February 24, 2014 at 01:17 pm
WOD 2/24/2014
Strength
Press, starting weight @ 90#
Set 1, 12 Reps (90#)
Set 2, 9 Reps (90#)
Set 3, 7 Reps, (85#)
Set 4, 11 Reps, 80#
Set 5, 6 Reps, (80#)

Then:
5 Rounds
7 OHS @ 95#
14 Push Ups (hand release)
28 DU's

Had to lower the OHS to 75# about half way through. Not necessarily due to the weight, but sometimes OHS is a VERY difficult position for me. I think I should have spent more time mobilizing for it today. I'm too inconsistent with performing that lift well.
Jon
on Monday, February 24, 2014 at 01:51 pm
0224
Ruck 48# boots/utes on Camp Lejeune

5 rounds ~60 minutes
Brad Williams
on Monday, February 24, 2014 at 03:56 pm
2/24/14 WOD
Interval swim this morning. 900m Warm-Up (Swim, Kick, Paddles, 5-Beat Kick, Float & Paddle, Fins), 3 x 7 min./4 rec.- Swim- 360m, Kick- 250m, Swim W/Fins- 405m, Did a 50m easy swim during rec., 250m Cool-Down. 2315m.

Did a lot of drills first because I kind of neglected those last week and needed to get back to doing them. I also used the components for intervals to work some weaknesses.

Dynamic stretching mostly today for mobility. We did a lot of this in my PE classes at school.

MRI on back Thursday. I'll know for sure what is going on by Monday.
tony
on Tuesday, February 25, 2014 at 07:03 pm
WoD results
2/24 - On travel so I carried a 35# KB with me and did a KB workout in the hotel room: 10 rounds (10 Swings, 5 Goblet Squats, Rest :20) + 20 Turkish Get-ups (10 each side)

2/25 (CFE WoD from 2/24)
SP: 5x95#, 2x105#, 2x115#, 2x125#, 1x135#, 140#(f)

5 Rounds (7 OHS @ 45#, 14 Push-ups, 28 Double Unders)
T=21:27
Comments are closed for this post.