W.O.D.: Short Interval

Thursday, August 29, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


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 :30 on, :30 off until form/pace deteriorates

Bike (THU): Repeat :30 on, :30 off until form/pace deteriorates

Run (THU): Repeat :30 on, :30 off until form/pace deteriorates

Row (THU): Repeat :30 on, :30 off until form/pace deteriorates

Ruck (THU): Repeat :30 on, :30 off until form/pace deteriorates, 50# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): OFF

Bike (THU): Repeat :30 on, :30 off until form/pace deteriorates

Run (SAT or Tempo): Repeat :30 on, :30 off until form/pace deteriorates

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


CrossFit 608 hosts a CrossFit Endurance Seminar, October 12-13th


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Comments (4)

Jason
on Thursday, August 29, 2013 at 08:20 am
Swim WOD
Swim: 200m WU; 100m Stick Drill; 4X200m on the 5:00 (3:41, 3:48, 3:44, 3:49); 100m Stick; 200m CD. Focused on lead hand extension during breath, and starting the head turn sooner in the stroke
Kieran
on Thursday, August 29, 2013 at 11:20 am
ss run
30s uphill, 30s rest, 30s down(paces):
6:04 4:53
5:56 4:49
6:03 5:06
5:42 4:55
6:12 4:48
Jillly66964
on Thursday, August 29, 2013 at 12:06 pm
jillporter.mail@gmail.com
does the CFE programming work for sprinters too?
Brad Williams
on Thursday, August 29, 2013 at 04:47 pm
8/29/13 WOD
Did the L-Int Run WOD this morning. 15 min. Warm-Up (Pace, Drills, Mobility, Pick-Ups) 3 x 4 min./4 rec. Alt. Run/Row. Went from one to other without rest so it was essentially an 8 min. interval. I did recovery jogs on the treadmill. #1- .56/1035m, #2- .58/1045m, #3- .59/1058m. 5 min. easy run Cool-Down.

3 x 15 20 inch. Box Jumps, 30m Run w/Jump Rope, and Drills for some accessory work after.

Foam Roller Smashes and stretching for mobility. Glad to be running again. Finally feel fully recovered after 70.3.
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