W.O.D.: Long Interval

Tuesday, September 10, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

5 Rounds Of:

Max Rep - Bench Press (135#)

Max Rep - Pull Ups

Post total 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 (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

Bike (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

Run (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

Row (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

Ruck (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off), 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

Bike (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

Run (MON): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

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


CrossFit Ruston hosts a CrossFit Endurance Seminar Sept 14-15th.


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Comments (3)

Robert Allen
on Tuesday, September 10, 2013 at 07:31 am
Endurance interval?
If I cannot maintain good form for that distance yet should I just go as far as I can, go as slow as needed to maintain form, or just push and work form during 20/40 min skill work?
Also
Lynne
Bodyweight bench press 185lbs (14, 11, 12, 8, 7) = 52
pull-ups (18, 25, 27, 22, 17) 109
Started every 3 min
Total of 27:24.
Stayed with body weight instead if Rx'd 135
Kaitlin
on Tuesday, September 10, 2013 at 08:44 am
RE: Endurance interval?
Robert scale the time and scale the rest so the work:rest ratio is equal.
You want proper technique, proper technique faster, then add distance or in this case time.
Brad Williams
on Tuesday, September 10, 2013 at 04:32 pm
9/10/13 WOD
Interval bike this morning. 15 min. Warm-Up (spin, 1 leg pedal drills w/pick-ups), 2 x (7min./6 rec., 6min./5 rec., 5 min./4 rec.), 5 min. Cool-Down.

Strength & Conditioning after school. Did this in my apartments gym and had to use machines because Pull-Up bar is to low for me. 110# Bench Press, 85# Lat Pull-Downs- 20/15, 21/15. 19/15, 22/14, 17/13 reps. That was one of the hardest WODS I've done in a while as far as load is concerned.

Stretching and smashes after that on upper body because it was hurting.
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