For folks interested in training for a single-sport endurance event like a 10K or half-marathon, here is a basic two-week template from CrossFit Endurance you can refer to in order to create something that will work for your schedule:
Week 1:
Sun: Endurance WOD or Tempo/time trial
Mon: Strength: max effort lower; CrossFit Endurance strength and conditioning workout (<10 min)
Tue: two sessions: 1) CFE S&C (>10 min); 2) Endurance WOD short interval
Wed: Strength: max effort upper; CFE S&C (<10 min)
Thur: Endurance WOD long interval
Fri: Strength: dynamic effort lower; CFE S&C (>10 min)
Week 2:
Sun: Endurance WOD or Tempo/time trial
Mon: Strength: dynamic effort upper; CFE S&C (>10 min)
Tue: two sessions: 1) CrossFit WOD; 2) Endurance WOD long interval
Wed: Strength: max effort lower; CFE S&C (<10 min)
Thur: Endurance WOD short interval
Fri: Strength: max effort upper; CFE S&C (<10 min)
Definition of terms:
Tempo/time trial is a max effort for a certain time: 10 minutes, 20 min, etc.
Strength: Max effort means working up to a heavy set of 2 or 3 on a particular lift. Dynamic effort means rapid, explosive lifting at ~60% 1RM, for something like 12 sets of 2. Lower means lower body–generally some kind of squat or deadlift; upper means upper body–e.g. some kind of press.
CFE S&C is a CrossFit Endurance strength and conditioning WOD. These are generally posted on the site specifically.
Endurance WOD: short interval would be sets of 400m or less; long interval would be 800m or more
This is just a template. If you need to move a WOD to a different day move everything from that day to the new day. Keep WODs from the same day together.
Talk to Mr. Hilliker if you have questions. If you’re interested in a multi-sport endurance event like a triathlon, the requirements are more stringent since you’re training three sports. For that you could consult the CrossFit Endurance website directly.