W.O.D.: I L-INT Day 1 Week 12

Thursday, March 28, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day

Or

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps

3 Toes-to-bar

135 pound Clean and jerk, 6 reps

6 Toes-to-bar

135 pound Clean and jerk, 9 reps

9 Toes-to-bar

135 pound Clean and jerk, 12 reps

12 Toes-to-bar

135 pound Clean and jerk, 15 reps

15 Toes-to-bar

135 pound Clean and jerk, 18 reps

18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Post total number of reps 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): 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on

Bike (THU): 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on

Run (THU): 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on

Row (THU): 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on

Ruck (THU): 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on

Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

THURSDAY IS THE 3S REST DAY

Swim (FRI): 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on

Bike (SUN): 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on

Run (THU): 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on

Post sport and distances to comments.


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Comments (11)

Skylar
on Wednesday, March 27, 2013 at 08:36 pm
Endurance sport WOD
Is this a pyramid workout like 7 min on 7 off, 6 on 6 off all the way to 1 on 1 off then back up?
Krusty505
on Thursday, March 28, 2013 at 05:59 am
WOD
AM run 2.5mi

Running strength
20:00 AMRAP
15 squats
20 lunges
20 1 leg squat
20 step ups
10 pull-ups
10 bird dog push-ups
20 single leg bridge
4 rounds plus up to 10 step ups
Hard workout today

PM RUN
Sam
on Thursday, March 28, 2013 at 06:34 am
RE: Endurance Sport WOD
No. The Workout is as follows: 7 on 7 off, 7 on 6 off, 7 on 5 off, 7 on 4 off, 7 off 3 off, 7 on 2 off, 7 on 1 off, 7 min on done. Good luck!
Brian
on Thursday, March 28, 2013 at 07:25 am
@Skylar
The way I understand it is a pyramid with only the rest decreasing. The work time stays the same at 7 minutes each round. works out to 8 rounds of 7 minutes work and 7 rounds of decreasing rest.

I could be completely wrong though.
ClarkyUk
on Thursday, March 28, 2013 at 07:43 am
Endurance WOD
I read it as;
- 7min on
- rest reducing 7,6,5,4,3,2,1 min each round
Derek
on Thursday, March 28, 2013 at 08:47 am
Skylar...
Looks like it's just 7 on, 7 off, 7 on, 6 off, 7 on, 5 off, 7 on, 4 off, 7 on, 3 off, 7 on, 2 off, 7 on, 1 off, 7 on, to finish...someone correct me if I'm wrong.
jmac
on Thursday, March 28, 2013 at 09:04 am
RE: endurance sport wod
Skylar, it's a ladder but 7:00 is the length of the "on" portion; only the rest changes. So 7:00 on/7:00 off, 7:00 on/6:00 off, 7on/5off, etc.
dan
on Thursday, March 28, 2013 at 02:25 pm
not a pyramid
no, each interval is 7 min, but the amount of rest decreases by one min each time. So the actual workout is below:

7 on / 7 off
7 on / 6 off
7 on / 5 off
7 on / 4 off
7 on / 3 off
7 on / 2 off
7 on / 1 off
7 on
KT
on Thursday, March 28, 2013 at 03:15 pm
WOD
Front Squat: 175# 5x5

Games WOD: 7:00 rx
3/3
6/6
9/9
9 clean and jerk

I can imagine some throwing 135# around like its nothing but that's pretty tough. Cleans I did yesterday had me feeling slightly fatigued too.
Brad Williams
on Thursday, March 28, 2013 at 03:31 pm
3/28/13 WOD
Interval run this morning. 15 min. warm-up (pace, drills, sprints). 5 x 7min w/decreasing recovery. 7:07-7:10 pace for each. Did this on the treadmill to work pacing and after 5 sets I was done. Really pleased to stay consistent though. 5 min. cool-down.

No S&C today because I went to parents house in St. Charles after school. Stretched all day at school and did "stick", lacrosse ball, and foam roller smashes after I got home. Glad to be on Spring Break too.
PLA
on Thursday, March 28, 2013 at 07:24 pm
Day 195
13.4 (Rx): 48 reps

*Wanted to run but that ladder would've taken me way too long. Still getting healthy too. Disappointed with 13.4, not enough energy to push into overdrive. On the positive side my clean form felt better than ever. Must be all the recent oly work this cycle.
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