3 Rounds for time:
20 Box jumps
20 Situps
20 KB cleans (each arm)
Rest 4 minutes, then:
Front squat 2-2-2-2-2
Rest 45 seconds between each set, try to use the same load for each set.
CrossFit Endurance
CrossFit Endurance is sport specific CrossFit program developed to train for endurance sports utilizing the same template that CrossFit uses – Constantly varied functional movements executed at high intensity. It is meant to be done in conjunction with your regular CrossFit training 3+ hours after your WOD. From the site:
With Progression!!! CrossFit 4-6 times per week. The most successful athletes will be able to follow a 3:1 CrossFit/Strength and Conditioining cycle. Choose ONE sport per day on this site. Single sport athletes should only be following this site 2-3 times a week. Typically, 1 cycle, which is 1 interval, 1 tempo/stamina workout, and 1 more interval workout… This should be spaced accordingly throughout the week. Multisport athletes should train no more than 2 workouts per week per sport on this site. PERIOD! Follow anything else and you are not following this site correctly.
The training protocols are different than what traditional endurance programming recommends, the most glaring difference being that you don’t need to put in extremely long runs/rides/swims every week to develop capacity in your sport. CrossFit is also contrary to most traditional general fitness programs though, and you’ve already seen what effects it has on general fitness, so the best way to see if it works or not is to try it! We’re going to start posting 3 WODs a week at the gym. If you want advice on how to best fit this training into your training week ask any of the trainers and we’ll be happy to make recommendations based on the races you have this year.
We’re also planning on doing a 10k run as a WOD the first weekend in March (assuming the weather behaves). This will give many of you a good baseline for those of you doing the Get in Gear 10K on April 25th (There’s already a good size group of people signed up for this). Happy running/swimming/biking!
