W.O.D.: Long Interval

Monday, May 27, 2013 • EnduranceLong Interval

STRENGTH:

DE: Sumo Deadlift 7x3 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

21 - 15 - 9

Deadlift (275/215)

Box Jumps (30")

Post time 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 250m, recover 3:00, until form/pace deteriorates

Bike (TUE): Repeat 1M, recover 3:00, until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates

Row (TUE): Repeat 1000m, recover 3:00, until form/pace deteriorates

Ruck (TUE): Repeat 1M, recover 3:00, until form/pace deteriorates, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (TUE): Repeat 250m, recover 3:00, until form/pace deteriorates

Bike (OFF):

Run (MON): Repeat 800m, recover 3:00, until form/pace deteriorates

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


Jason Hoggan, South Central Regional, 2013 CrossFit Games


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Comments (6)

Jon
on Sunday, May 26, 2013 at 10:50 pm
Standardized Scaling?
Just wondering if there's any form of standardized scaling for the S&C WODs? Something like what BrandX does for the main site?
Kaitlin
on Monday, May 27, 2013 at 07:00 am
RE: Standardized Scaling
Jon-- There is not. Athletes need to scale weights based on where they are at with the skill and skill development in relation to the number of rep/rounds performed in the wod. This is a place where the athlete takes a more active role in planning their training.
Chad Brinkley
on Monday, May 27, 2013 at 08:33 am
Swim & Bike WODs
5/26/2013: I did a tempo bike ride in the AM. I was going to do 10 miles, but the weather was beautiful and I felt good so I ended up doing 20 miles @ 80% effort instead. Time was 1:06:40

5/27/2013: I did MURPH this AM for Memorial Day. 1 Mile Run, 100 Pull Ups, 200 Push Ups, 300 Air Squats, 1 Mile Run, Wore Body Armor. Time was 37:55 RX. I was disappointed with the time as it was a little slower than last year.

I followed up by doing the swim WOD since the weather was good and I had access to a 25 meter outdoor pool today. 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 4x250 Meters with 3:00 Rest (Times were 5:10, 5:10, 5:14, 5:10), 200 Cool Down + Mobility.

Thank you to all military service personnel past and present for your service. I hope everyone has a great memorial day.
Brad Smith
on Monday, May 27, 2013 at 12:35 pm
3s run wod
Run: 800 meter repeats with 3:00 rest (2:36, 2:37, 2:32, 2:34).

I had to really modify the strength and conditioning wod as I am out of town and only have a middle school track to use. Subbed 50-36-22 air squats for deadlifts and jumped onto a high jump mat for the box jumps. Good thing was the high jump mat was pretty much exactly 30" (3" iphone screen came in handy!) For time: air squats (50, 36, 22), box jumps 30” (21, 15, 9) - 2:39, 2:09, 1:16-6:05
Brad Williams
on Monday, May 27, 2013 at 03:49 pm
5/27/13 WOD
First, I hope everyone took time to remember our fallen heroes that made this country great.

Interval swim this morning. 400m Warm-up (swim, kicking drills, pulling drills), 4 x 250m/3 rec.- 5:05,5:06,5:03,5:01 min., 200m swim with fins cool-down.

Did the Crossfit Football Daily WOD for S&C shortly after. "Bear Complex" 4 sets/90 rec.- 75# for each set.

Steady bike ride a couple hours later. I was off and was able to get outside. 1 hour.

Stayed relaxed on swim and felt great. Intervals were consistent and I didn't break at all in form.
"Bear Complex" for S&C was hard after swim. shoulders were sore rest of the morning until after mobility work on them. Great training day today.
Von Ralls
on Tuesday, May 28, 2013 at 05:45 am
Monday WOD
Done this morning. 250# on the Sumo Deadlift, and 9:26 on the Conditioning.
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