W.O.D.: Long Interval

Thursday, April 04, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day

Or

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:

Thruster, 15 reps (100/65)

15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.


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): Repeat 100m, recover 2:00, until form/pace deteriorates

Bike (THU): Repeat 3k, recover 2:00, until form/pace deteriorates

Run (THU): Repeat 200m, recover 2:00, until form/pace deteriorates

Row (THU): Repeat 1000m, recover 2:00, until form/pace deteriorates

Ruck (THU): Repeat 1M, recover 2:00, until form/pace deteriorates, 60# Ruck/Boots/Utes

Post sport, times, and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (THU): Repeat 100m, recover 2:00, until form/pace deteriorates

Bike (FRI): Repeat 3k, recover 2:00, until form/pace deteriorates

Run (SAT or T/TT): Repeat 800m, recover 2:00, until form/pace deteriorates

Post sport, times, and distances to comments.


CrossFit Games Update: April 2, 2013


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Comments (9)

Chad Brinkley
on Wednesday, April 03, 2013 at 06:39 pm
SWIM WOD
4/3/2013: I did the 3 Sport Swim WOD in the AM - 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick), 12 x 50 on 2:00 (all intervals between 38 and 39 seconds), 400 Cool Down + Mobility.

I did the local S&C WOD in the PM:
Skill: 5 Minutes of work on Double Unders; 5 Minute of Work on Hand Stands.
Strength: Backsquat 6x3 (135, 155, 175, 195, 215, 225)
Conditioning: Buy In of 40 24" Box Step Ups while holding a 25 LB Wallball; 4 Rounds of 10 Backsquat @135 and 10 Ring Dips; Buy Out of 400 Meter Row. Time was 10:16.
Eric Ritchie
on Thursday, April 04, 2013 at 08:50 am
Please offer at least a suggested number of reps on the conditioning WODs!
Brad Williams
on Thursday, April 04, 2013 at 09:51 am
4/4/13 WOD
Full rest today for me. I was traveling back home do these days are always good for rest. Will get some mobility work in later today.
Geoff S.
on Thursday, April 04, 2013 at 10:30 am
Long Int Thursday...
Mid 50's, sun blazing...what an awesome day!

Endurance:
Run, 200 m | 0:44
Run, 200 m | 0:40
Run, 200 m | 0:41
Run, 200 m | 0:42
Run, 200 m | 0:43
Run, 200 m | 0:43
Run, 200 m | 0:45
Buck
on Thursday, April 04, 2013 at 10:55 am
200m?
Is that typo in SS endurance WOD? For running workout, it has 200m repeats (which doesn't seem like a typical long interval). And then in multisport, it has 800m-- which I'm assuming is the right figure.
Kaitlin
on Thursday, April 04, 2013 at 11:31 am
Eric-- It is the CrossFit open wod and that is the structure of this particular wod.
PLA
on Thursday, April 04, 2013 at 03:52 pm
Day 202
Run (Rx):

45, 40, 38, 40, 41, 37, 38, 41
Drew
on Thursday, April 04, 2013 at 04:42 pm
Swimmin'
15x100 @ 1:43-1:45 w/ 90 sec. breaks.
Krusty505
on Sunday, April 07, 2013 at 11:19 am
Run 4.5mi
Probably went a little too hard today, but I am feeling better since surgery, so I can feel my body asking me to push...
Comments are closed for this post.