W.O.D.: Short Interval

Friday, May 23, 2014 • EnduranceShort Interval

STRENGTH:

DE: Good Mornings 12 x 2 @ 75% 1RM on :45s

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


CFE STRENGTH & CONDITIONING WOD:

7 Rounds

7 - Dumbbell Power Snatch Left Arm (75/55)

7 - Dumbbell Power Snatch Right Arm (75/55)

40 - Double Unders

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 (THU): 8 x :20s on :10s off, use pool or open water

Bike (THU): 8 x :20s on :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (THU): 8 x :20s on :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (THU):8 x :20s on :10s off, if on C2 use meters or watts

Ruck (THU): 8 x :20s on :10s off, if you have a good hill use it, full kit plus 65-95# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (THU): 8 x :20s on :10s off, use pool or open water

Bike (FRI): 8 x :20s on :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SAT or TT): 8 x :20s on :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

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


Jennifer Lalanne and Clementine Bianco from CrossFit Montpellier



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Comments (2)

Dan
on Friday, May 23, 2014 at 09:14 am
WOD 5/21, 5/22
Wednesday I did a nutrition test; 1 hour bike followed by a 2 hour run. Digestion felt great, but I did feel super thirsty in the last 30 minutes. Was taking 3 salt stick per hour and drinking 32oz of water. I guess I need to up that water intake a tiny bit more. Ended up getting 12.5 miles on that 2 hour run, which is great considering I was running through the streets of NYC. Traffic, stop lights, etc...
Felt great the next day (yesterday), so I hit some relatively heavy hang cleans - 5 x 2 @205lbs. Also 5x3 shoulder press @ 110lbs.
I've never felt so strong after running a half-marathon before!
Brad Williams
on Friday, May 23, 2014 at 10:35 am
5/23/14 WOD
Long endurance swim this AM. 2250m- 45:47 min., 650m Drill Down (Kick, Fins Kick, Float & Paddle, Swim w/paddles, Swim) 2900m.

Will do mobility work when I get to parents after school. Got going and felt good. Staying relaxed the whole swim was key for this. I can last a lot longer and keep a descent pace (for me) when I'm relaxed more. I need to get more of these in because at end of some interval sets I tend to fade.
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