W.O.D.: Long Interval

Friday, March 07, 2014 • EnduranceLong Interval

STRENGTH:

ME: Push Jerk

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


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible in 15:00

5 - Handstand Push Ups

12 - Pull Ups

Post number of rounds 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 (THU): Repeat 75m, recover :60s until form/pace deteriorates

Bike (THU): Repeat 800m, recover :60s until form/pace deteriorates

Run (THU): Repeat 400m, recover :60s until form/pace deteriorates

Row (THU): Repeat 500m, recover :60s until form/pace deteriorates

Ruck (THU): Repeat 800m, recover :60s 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 (FRI): Repeat 75m, recover :60s until form/pace deteriorates

Bike (THU): Repeat 800m, recover :60s until form/pace deteriorates

Run (SUN or TT): Repeat 400m, recover :60s until form/pace deteriorates

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


The AthleteCell Training Camp crew at CrossFit Mayhem



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Comments (7)

Clydesdale
on Friday, March 07, 2014 at 03:41 am
Gnar
185x2 ME push jerk (weak)
9 rds 10 x pull ups (so close)
Tim
on Friday, March 07, 2014 at 04:31 am
3S Training
AM:
Shoulder press (Wendler)

40kgx5, 47.5x5, 52.5x8.

PM: Did Swim LI from earlier this week.

Warm up and drills.
200m with 90 sec rest.

4:08, 4:14, 4:17, 4:21, 4:28.

Drills and warm down.

Last time I did this (3 weeks ago) I got 4:20, 4:23, 4:15, 4:20- so there's improvement there.
Brad Williams
on Friday, March 07, 2014 at 08:14 am
3/7/14 WOD
Interval swim this morning. 900m Warm-Up (Swim, Kick, Pull, Skull, Float & Paddle w/paddles), 12 x 75m/1 rec.: 6 x Swim
1:20,1:20,1:20,1:20,1:20,1:18, 6 x Pull Buoy w/Paddles- 1:23,1:23,1:24,1:23,1:21,1:24. 300m Cool-Down (Kick w/fins, Pull, Swim) 2100m.

Will get in some mobility after making trip to parents after school. Felt pretty good this morning. Took a little longer to warm-up because pool temperature was colder than usual.
John P.
on Friday, March 07, 2014 at 09:54 am
3/7 WOD
1. ME Push Jerk: 5x95#, 3x115#, 2x135#, 1x155#, 165#, 175#, 185#, 195# (PR)
2. S&C WOD As Rx: 9 rds on the dot
3. 21-15-19: GHD Situp + Hip Extension
Crix m.43.6.173
on Friday, March 07, 2014 at 12:53 pm
sun
Adjustable dumbbells only go to 105lbs total, so did 7 fast reps till flame out.

Subbed negative hspu's.
6rounds + 5 hspus + 4 pullups
Crix m.43.6.173
on Friday, March 07, 2014 at 12:54 pm
sun
Adjustable dumbbells only go to 105lbs total, so did 7 fast reps till flame out.

Subbed negative hspu's.
6rounds + 5 hspus + 4 pullups
McCusker
on Friday, March 07, 2014 at 03:39 pm
WOD 3/7
ME: Front Press 5x2
215 lbs

15 min AMRAP
12-push up
12 pull ups
13 rounds

Shoulder still not ready to push it. SUCKS!
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