W.O.D.: Long Interval

Monday, June 24, 2013 • EnduranceLong Interval

STRENGTH:

DE: Shoulder Press 8x2 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 12:00 Of:

10 - KB Swings (2pood/1.5pood)

10 - Push Ups

100m Shuttle Run

Post number of rounds 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 6:00 on / 4:00 off, until form/pace deteriorates

Bike (TUE): Repeat 6:00 on / 4:00 off, until form/pace deteriorates

Run (TUE): Repeat 6:00 on / 4:00 off, until form/pace deteriorates

Row (TUE): Repeat 6:00 on / 4:00 off, until form/pace deteriorates

Ruck (TUE): Repeat 6:00 on / 4:00 off, until form/pace deteriorates, 60# 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 6:00 on / 4:00 off, until form/pace deteriorates

Bike (WED): Repeat 6:00 on / 4:00 off, until form/pace deteriorates

Run (MON): Repeat 6:00 on / 4:00 off, until form/pace deteriorates

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


CrossFit Endurance Seminar Full Potential Endurance


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Comments (8)

Chris L.
on Sunday, June 23, 2013 at 06:46 pm
RX
What is the prescribe KB wieght
Trevor Sorensen
on Monday, June 24, 2013 at 08:53 am
Reps
8 rounds plus 6 reps. Row instead of run
k
on Monday, June 24, 2013 at 11:49 am
shuttle
is that 100 out and back on the shuttles or 100 in total so 50m out and 50m back in.

thanks
JQ
on Monday, June 24, 2013 at 12:26 pm
AMRAP
8 rounds + 1 rep in 10 mins
Brad Smith
on Monday, June 24, 2013 at 01:13 pm
3s wod
Run: 2 x 6:00 with 4:00 rest (1705 meters, 1653 meters)

Endurance wod: 55lb dumbbell and 24" box jump for 100 meter shuttle (6 rounds plus 10 dumbbell swings and 1 push up)
Brad Williams
on Monday, June 24, 2013 at 03:48 pm
6/24/13 WOD
Interval swim this morning. 500m warm-up (swim, rotation drills, kick drills), 3 x 6/4 rec.- 293m, 293m, 290m, 300m drill down (swim, kick drills). Pressed first two sets and struggled. Tried to relax a little more for the third set and I felt much better and not like I was struggling.

Strength & Conditioning shortly after swim. 50# KB, subbed 125m c2 Row for Run. 7 sets + 10 KB Swings + 10 Push-Ups + 118m.

1 Hour spin on Bike after school along with mobility.

Pretty good training day today. Still have lotta work to do with swim. I think I need to relax more than anything.
PLA
on Monday, June 24, 2013 at 04:21 pm
Strength (Rx): 135lbs

S&C (2 pood KB Swing = 75lb DB Swing):

8 rounds.

Swings murdered my low back.
Chad Brinkley
on Monday, June 24, 2013 at 05:13 pm
Run WOD
I did the Run WOD in the AM: 400 Warm Up + Drills; 3 x 6:00 with 4:00 Rest (Distances were approximately 1400 meters, 1350 meters, and 1350 meters), 400 Cool Down + Mobility.

I did the CFE S&C in the PM (I normally do the local S&C WOD but My box programmed the WOD I did yesterday as the main WOD today and I wanted to do something different today):

Strength: 7x2 Shoulder Press @65% (85 LB)
Conditioning: 12 minute AMRAP of 10 KB Swings @2 Pood, 10 Push Ups, 100 Meter Shuttle Run (5-15-30). 7 Rounds + 10 KB Swings RX.

The heat and humidity were killing me today.
Comments are closed for this post.