W.O.D.: E Short Intervals Day 1 Week 7

STRENGTH:

DE: Good Morning 8 sets of 3 reps @ 70% of 1RM on 1:00

Post loads to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.

CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 15:00 of:

Row 500m

12 Goblet Squats, 1.5/1 pood

15 Toes-to-Bar

Post rounds to comments. Sub for 500m row is 400m run. SDHP is not a suitable movement substitution for this workout.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

"Short Tosh"

Swim (TUE): 3 x (25m/y + 50m/y + 100m/y)

Bike (TUE): 3 x (1/4M + 1/2M + 1M)

Run (TUE): 3 x (100m + 200m + 400m)

C2 Row (TUE): 3 x (125m + 250m + 500m)

Ruck (TUE): 3 x (100m + 200m + 400m) with 20 pound ruck or vest (also known as "Heavy Short Tosh")

Each distance within a set should be performed as hard as possible.

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3 x (25m/y + 50m/y + 100m/y), work:rest 1:1

Bike (WED): 6 x (1:00 on, 1:00 off), each set should be just short of maximal effort

Run (TUE): 3 x (100m + 200m + 400m), work:rest 1:1

Post sport and distances/times to comments.

CrossFit Endurance Seminar, Atlas CrossFit, Chicago, IL

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