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30 Mar

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WOD

Long Intervals

March 30, 2015 | By | 2 Comments

Strength & Conditioning WOD:

Max Effort: Deadlift 3-3-3-3-3

Increase weight as form allows. Find a heavy 3 RM.


EMOM: Every Minute on the Minute in 10minutes of:

5 Strict Pull-ups

20 Double Unders


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


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CrossFit Cumming Endurance Team led by Coach Brent Johnston. Potholes & Roots 10K/5K Results. Charlene 1st Overall Masters Female along with 6 other 1st age group finishes.


Single Sport Endurance Workout

Choose ONE of the following Sports

Swim (TUES): 2min repeats, 2min rest perform until form/pace deteriorates

Bike (TUES): 3min repeats, 3min rest perform until form/pace deteriorates

Run (TUES): 3min repeats, 3min rest perform until form/pace deteriorates

Row (TUES): 3min repeats, 3min rest perform until form/pace deteriorates

Ruck (TUES): 3min repeats, 3min rest perform until form/pace deteriorates


Multi-Sport Endurance Workout

Bike (MON): 3min repeats, 3min rest perform until form/pace deteriorates


POST RESULTS IN THE COMMENTS BELOW!

Comments

  1. Brad Williams

    Strength first this morning. Bench Press/Barbell Rows- 100#,65#/10 sets/10 reps w/various core exercises between sets. Easy Skill/Drill based run after- 30 min. w/Training Mask @9000 ft.

    1:20 hour endurance bike ride after school today.

    Stretching and stick smashes for mobility.
    Felt like I’ve really been neglecting my upper body strength lately so I worked that today. Run was to get muscle memory back into legs since I took an easy week last week and didn’t run much.

  2. Tim

    Bike Long Interval

    On stationary bike, so laps are in watts/kg with cadence (rpm)

    WU, drills ect

    3.51 (108)
    3.69 (107)
    3.47 (98)
    3.66 (100)

    Happy with the consistency, tried changing the cadence up by working with a harder gear.

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