W.O.D.: Long Interval

Monday, May 19, 2014 • EnduranceLong Interval

STRENGTH:

ME: Back Squat

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


CFE STRENGTH & CONDITIONING WOD:

"Mary"

As Many Rounds As Possible in 20:00 of:

5 - Handstand Push Ups

10 - Pistols (alternating)

15 - Pull Ups

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 750m, recover 3:1 until form/pace deteriorates

Bike (TUE): Repeat 1M, recover 3:1 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

Row (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

Ruck (TUE): Repeat 1M, recover 3:1 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 750m, recover 3:1 until form/pace deteriorates

Bike (TUE): Repeat 1M, recover 3:1 until form/pace deteriorates

Run (MON): Repeat 800m, recover 3:1 until form/pace deteriorates


CrossFit Endurance Seminar, Mendoza Argentina



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Comments (5)

t pal
on Monday, May 19, 2014 at 08:16 am
recovery time
what does the 3:1 recovery mean ?
Brad Williams
on Monday, May 19, 2014 at 03:42 pm
5/19/14 WOD
Did Saturday's Tempo Swim this morning. 1200m- 24:52 min./3 rec., 700m Drill Down (Float & Paddle, Pull w/paddles, Kick, Fins Kick, Swim). 1900m.

Strength work shortly after. Snatch Grip Deadlifts-to-Power Snatch- 75#/3 sets/5 reps each exercise. Back Squats-to-Rack Jerks- 95#/3 sets/10 reps, 5 Reps.

1:05 Hour Recovery Bike after school. Did mobility work every 10 min. while riding and it helped hips and back so much. Foam roller after ride.
PC
on Monday, May 19, 2014 at 08:03 pm
Many
"Many" *modified it a bit to practice for next Mon (Murph)*
As Many Rounds As Possible in 20:00 of (w/20# vest):
5 - Handstand Push Ups
12 - Air squats
15 - Pull Ups
Total: 7+8
C.L.
on Monday, May 19, 2014 at 08:52 pm
WOD
Back squat: 285

Mary: 10 rounds + 13 pull-ups
- All pistols were assisted with a poll
C.L.
on Monday, May 19, 2014 at 09:00 pm
RE: recovery time
t pal: If you run 800m in 3:10, you will recover / rest 9:30 (3:10 multiplied by 3) before running your next 800m
Comments are closed for this post.