12 minute AMRAP, in teams of 3:
Teammate 1: 180m run
Teammate 2: center plank hold
Teammate 3: med ball thrusters, 15/8 lb
Once running teammate returns, he moves to plank, plank moves to med ball thrusters, thrusters moves to run. Total reps of thrusters is the team’s score. If person breaks plank, there is a 2-point penalty, and thrusters do not count until plank resumes.
Ten 100m sprints
Rest 2-3 minutes between each sprint
Post times for each sprint to comments
For time:
400m run, and then:
5 rounds for time of
— 5 push-ups (with perfect form)
— 10 sit-ups
— 15 squats
Then finish with another 400m run
15 minute AMRAP, in teams of 3:
Teammate 1: 200m run
Teammate 2: center plank hold
Teammate 3: thruster, 45/25
Once running teammate returns, he moves to plank, plank moves to thruster, thruster moves to run. Total presses is the team’s score.
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.
