W.O.D.: Short Interval

Monday, May 12, 2014 • EnduranceShort Interval

STRENGTH:

ME: Front Squat

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


CFE STRENGTH & CONDITIONING WOD:

4 Rounds

25 - Wallballs (20/14)

100ft - Walking lunges

3 - 15 foot Rope climb

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 25m, recover 25m easy, until form/pace deteriorates

Bike (TUE): Repeat 400m, recover 400m spin, until form/pace deteriorates

Run (TUE): Repeat 100m, recover 100m walk, until form/pace deteriorates

Row (TUE): Repeat 100m, recover 100m easy, until form/pace deteriorates

Ruck (TUE): Repeat 400m, 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 (TUE): Repeat 25m, recover 25m easy, until form/pace deteriorates

Bike (WED): Repeat 400m, recover 400m spin, until form/pace deteriorates

Run (MON): Repeat 100m, recover 100m walk, until form/pace deteriorates


CrossFit Endurance Seminar, Glasgow



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Comments (5)

Von
on Monday, May 12, 2014 at 06:07 am
That rope climb...
255 Front Squat - 1 Rep. 15:55 on the 4 rounds. Rope climb killed me. Thanks!
Sam
on Monday, May 12, 2014 at 10:31 am
Monday 05/12/2014
Strength:
5 x 8 Front Squats @ 140#

Had to make a few subs for the WOD
Sub'd 40# Thrusters in place of Wall Balls and 9 Burpee Pull Ups for Rope Climbs

Good one,
Juan
on Monday, May 12, 2014 at 12:57 pm
WOD
Strength: 245 Front Squat.
WOD: Only did 20 reps on WB accidentally, oops. 16:46.
Brad Williams
on Monday, May 12, 2014 at 04:17 pm
5/12/14 WOD
2000m TT Swim this morning- 41:37 min./5 min., 100m Rec., 12 x 25m/25 rec.: Kick- 52,38,39,38, Pull- 27,32,31,29, Swim w/fins- 20,20,21,21, 100m Easy Swim Cool-Down. 2800m

Endurance bike ride after school- 1:05 hours.

Stretching and smashes for mobility. Really grinded the lacrosse ball into chest and shoulders because they were sore and tight from longer, harder swim effort this AM.
Desmond
on Tuesday, May 20, 2014 at 07:58 am
WOD
Strength
ME - Front Squats - 210lbs

Strength & Conditioning
4 rounds (25 walls balls; 100ft walking lunges; 5 dumbbell rope pulls - No ropes for rope climbs so threw a tow strap over pull up bar, wrapped strap around 35lb dumbbell and pulled dumbbell to top of pull up bar). Had to transition stairs between wall ball station and walking lunges
4 rounds completed in 19:27
Comments are closed for this post.