W.O.D.: Short Interval

Friday, January 03, 2014 • EnduranceShort Interval

STRENGTH:

DE: Deadlift 12 x 1 @ 75% 1RM on :45s

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time:

Run 800m

30 - Pull Ups

40 - Push Ups

50 - Squats

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

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

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

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

Ruck (THU): Repeat :30s on, :30s off 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 (OFF): OFF

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

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

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


The CELL


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Comments (4)

Clydesdale
on Friday, January 03, 2014 at 05:17 am
WOD
225 DL
27:17 Strength and Conditioning
Brad Williams
on Friday, January 03, 2014 at 11:34 am
1/3/14 WOD
Interval Row this morning. 2500m Warm-Up (pace increase), 15 x 30/30- 140,135,139,140,130,140,140,111,140,146,137,141,139,137,135- 2293m Total. 2500m Cool-Down- 7293m Total.

Strength & conditioning shortly after. 10 Min. AMRAP of "Heavy Cindy"- 6 Rds. + Pull-Ups +Push-Ups + 7 Squats. Cut 20 min. to 10 min. because hip was starting to hurt. Rx was weighted Pull-Ups (I used no weight), Feet on 30in. Box (I used a big stability ball), and 45# Plate for Squats (I used 35#). Gonna try this again when I'm healthy.

Foam Roller and stretching for mobility. Had PT right after and I can already see that it is helping.
Rob Riley
on Friday, January 03, 2014 at 01:41 pm
I followed the workouts @ crossfit.com the entire fall semester. I always wished they had included a separate running portion as I was a distance runner in high school. Yesterday I found this site so I tried it today. I am ecstatic thus far.
Adam
on Saturday, January 04, 2014 at 10:39 am
Form
How would you determine if your form is deteriorating on the rower?
Comments are closed for this post.