W.O.D.: Short Interval

Monday, December 23, 2013 • EnduranceShort Interval

STRENGTH:

ME: Deadlift

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds:

400m - Row

21 - Ring Dips

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:

"Tabata"

Swim (TUE): 8 x 20:10, use pool or open water, tread water during recovery

Bike (TUE): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (TUE): 8 x 20:10, if on C2 use meters or watts

Ruck (TUE): 8 x 20:10 @65-100#/Boots/Utes, use the steepest hill you have, 75# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

"Tabata"

Swim (WED): 8 x 20:10, use pool or open water, tread water during recovery

Bike (MON): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

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


Contender CrossFit hosts a CrossFit Endurance Seminar February 1-2


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Comments (1)

Brad Williams
on Monday, December 23, 2013 at 04:01 pm
12/23/13 WOD
Interval Bike this morning. 15 min. Warm-Up (Pace Increase), 3 x 10 min. Tempo w/8 x 20/10 Int./5 rec., 8 min. Cool-Down.

Strength this afternoon. Deadlifts- 135#,155#/10 reps, 185#/2 Sets?5 Reps, 205#/2 Sets/2 Reps. Squats- 155#/5 Sets/5 Reps.
Core- 100 Sit-Ups.

Went right into Tabata sprints after tempo which was really hard. Leg felt good this PM Deadlifting. Went liter than I could for Squats, but was able to get deep without compensating mobility.

Stretching and Smashes for mobility. Got leg looked by PT today and main issue was tight IT band from slip. Back was super mobile and perfectly inline. Hope to be running soon.
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