W.O.D.: Long Interval

Monday, May 05, 2014 • EnduranceLong Interval

STRENGTH:

DE: Shoulder Press 8 x 2 @ 65% 1rm on :45s

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


CFE STRENGTH & CONDITIONING WOD:

For Time

75 - Overhead Squats (95/65)

Every time you break perform 5 Toes-to-Bar

Post results 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 250m, recover 2:00, until form/pace deteriorates

Bike (TUE): Repeat 1.5k, recover 2:00, until form/pace deteriorates

Run (TUE): Repeat 800m, recover 2:00, until form/pace deteriorates

Row (TUE): Repeat 800m, recover 2:00, until form/pace deteriorates

Ruck (TUE): Repeat 1k, recover 2:00, until form/pace deteriorates, 60# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat 250m, recover 2:00, until form/pace deteriorates

Bike (MON): Repeat 1.5k, recover 2:00, until form/pace deteriorates

Run (TUE):Repeat 800m, recover 2:00, until form/pace deteriorates


CrossFit Endurance Seminar, Lima OH



Click here to subscribe to our mailing list!


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Comments (7)

Richard
on Monday, May 05, 2014 at 10:15 am
WOD
36/M/170

8X2 135

9:00 5 sets of toes to bar
Brad Williams
on Monday, May 05, 2014 at 10:41 am
5/5/14 WOD
Tempo Swim this morning. I haven't done one of these in a while. 1000m w/25m pick-ups every 100m- 20:36 min.min./2 rec., 400m w/25m pick-ups every 100m- 8:18 min. 200m Cool-Down (Swim, Kick, Pull). 1600m

Strength & Conditioning shortly after. Overhead Press- 85#, 75 95# Overhead Squats- 9:10 min. (broke 5 times). 2 min. Plank hold after.

I actually dropped the bar my fourth break because I had put 18 straight together. Shoulders and rear delts were on fire after this one. Stretched upper body during school and will smash them out after. Legs felt pretty good surprisingly.
Dan
on Monday, May 05, 2014 at 11:09 am
WOD 5/3, and 5/5
Forgot to post Sunday. Did Cindy at my box. Ended up with 17 full rounds, RX. A couple off my PR, but I'll take it.

This morning I worked on some cleans and back squats.
Cleans 2-2-2-2-2
195-205-215-225-225

High Bar Back Squat
5x2@275

This afternoon I hit my swim intervals. Short ones today.
10 rounds, 0:45 on, 0:45 off. Man that's a killer!
PC
on Monday, May 05, 2014 at 06:41 pm
Cinco de Mayo
Strength: 115#

WOD: scaled down to 80# (few T2B)
Time: 7:58
Jake Fisher
on Wednesday, May 07, 2014 at 06:55 am
Results (Mon)
Row 10:00 for Skill = 2480m

Shoulder Press (DE) Rx = 80#

WOD Rx'd = 7:53
Sets: 15,10,12,8,10,10
C.L.
on Thursday, May 08, 2014 at 02:53 pm
WOD
Strength: 115 as rx'd

WOD: 7:39 as rx'd
- 35 T2B
Desmond
on Monday, May 12, 2014 at 07:38 am
5/5 WOD
Strength - 8 x 2 @ 85 lbs

S&C - 75 Overhead Squats (@85lbs) - 12:10 (5 sets of Toes to Bars...broke o/s at 20, 35, 50, 65 and final set of toes to bar after completing the 75 total reps)
Comments are closed for this post.