W.O.D.: Short Interval

Monday, September 30, 2013 • EnduranceShort Interval

STRENGTH:

ME: Clean

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


CFE STRENGTH & CONDITIONING WOD:

AMRAP 12:

10 - Bodyweight Deadlift

10 - Pull Ups

30 - Double Unders

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 25m, on :90sec until form/pace deteriorates

Bike (TUE): Repeat 800m, on 2:00 until form/pace deteriorates

Run (TUE): Repeat 200m, on :90 until form/pace deteriorates

Row (TUE): Repeat 200m, on :90 until form/pace deteriorates

Ruck (TUE): Repeat 800m, on 4:00 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 (WED): Repeat 25m, on :90sec until form/pace deteriorates

Bike (MON): Repeat 800m, on 2:00 until form/pace deteriorates

Run (TUE): Repeat 200m, on :90 until form/pace deteriorates

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


CrossFit Endurance Seminar, CrossFit 061


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Comments (3)

jason
on Sunday, September 29, 2013 at 06:16 pm
tt
if training for a shorter race(5K), would a tt of 5K be ok?
Brad Williams
on Monday, September 30, 2013 at 02:55 pm
9/30/13 WOD
Interval swim to start this morning. 600m Warm-Up (Freestyle, Float & Paddle, 5 beat Kick, Fin Kick), 10 x 25m on 90sec- 20,19,19,19,18,19,19,20,19,19 sec., 150m Cool-Down (Freesstyle, Kick, Pull).

Strength & Conditioning shortly after. 12 min. AMRAP- 170# Deadlifts, Pull-Ups, Subbed 90 SU's for DU's- 4 sets + 10 Deadlifts + 6 Pull-Ups.

Made up another S&C WOD after school that I wanted to try.
2 Rounds of 10 x 30 seconds of Push-Ups, Squats, 30# SDHP w/homemade KB, 15# DB Rows, Tuck Jumps, 30# KB Swings, Lunge Jumps, 15# DB Presses, MTN. Climbers, Burpees/2 min. recovery. Did keep track of anything. Next time will do total reps.

Stretching for mobility. Got in some great S&C WODS today.
Chad Brinkley
on Monday, September 30, 2013 at 05:34 pm
Run WOD
9/29/2013: I am competing on a master's team in the Heart of America Crossfit competition in November. I skipped the Bike Ride on Sunday and did a partner WOD instead.

Skill: 5 Minutes to practice synchronized burpees
Conditioning: PARTNER WOD - Run 400 Meters as a pair carrying a 115 LB Barbell, As a team complete 20 Power Snatches @115, Run 400 Meters as a pair carrying a 115 LB Barbell, As a team complete 20 Front Squats @115, Run 400 Meters as a pair carrying a 115 LB Barbell, As a team complete 20 front rack walking lunges @115, Run 400 Meters as a pair carrying a 115 LB Barbell, As a team complete 20 Thrusters @115. Time was 20:48 RX.

9/30/13: I did the 3 Sport Run WOD in the PM. 800 Warm Up + Drills; 12 x 200 on 90 seconds (each interval was between 40-42 seconds); 800 Cool Down + Mobility.

In the AM, I did the local S&C WOD:
Strength: 12 minutes to find a 1 RM Clean & Jerk (115-135-145-155-165-175F)
Conditioning: FIGHT GONE BAD - 3 Rounds for Reps of 1 Minute of Wallballs (20 LB to 10'), 1 minute of SDHP @75, 1 minute of Box Steps @20", 1 minute of Push Press @75, 1 minute of Calorie Row, 1 minute of rest. Score was 116+110+106=332 RX. PR.
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