W.O.D.: Long Interval

Monday, November 18, 2013 • EnduranceLong Interval

STRENGTH:

DE: Push Jerk 8 x 2 @ 80% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time:

400m - Run

30 - Overhead Squats (75/55)

21 - Pull Ups

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 2k, 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 (WED): Repeat 250m, recover 3:00 until form/pace deteriorates

Bike (MON): Repeat 2k, recover 3:00 until form/pace deteriorates

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

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


CrossFit Hilton Head and FIRE Coach representing at the Savannah Rock and Roll Marathon


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Comments (2)

Brad Williams
on Monday, November 18, 2013 at 05:40 am
11/19/13 WOD
Took an unplanned full rest today. Bad storms in MI yesterday left me with no power all night and I didn't sleep well at all, plus sciatic nerve in lower back is still pinched some so resting was probably a good idea. I'll be get back at it tomorrow.

I'll drop you a line PJ thanks.
Jeremy Gorline
on Monday, November 18, 2013 at 06:47 am
Interval training
I noticed a few months back that the interval 'style' has changed. But I didn't see any guidelines on the level of exertion. Are the intervals done at max effort or 75% or 90%? This may be something to add into the Edurance FAQ since this has been the standard interval suggestion for a few months. Thanks.
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