Double WODs are seperated for a reason: proper recovery. Many CrossFit protocols integrate double workouts including CrossFit Endurance and most CF strength training regimes like Mike’s Gym. In SealFit as in some other tactical programs, you still split up the 5-6 stages of the WOD but one day a week you do all in one session.
In addition you add extensive mobility, stretch and mental practice.
To do any multi-WOD training, intensity has to vary. This takes us back to the various metabolic pathways that we train in CrossFit. The sub-30 seconds, the sub-2 minutes and the rest (Phosphagen, Glycolytic and Oxidative). In a long WOD you will either spend it all in oxidative (aerobic) or you have to vary intensity so all intensity scales are designed in the programming. Since I am not a health expert I will leave the medical explanation to others, but you can observe these design principles in most multi-WOD training programs.
I found that the short training especially the strength training works extremely well in fasted state (early morning as recommended by LeanGains), while endurance or work capacity (MetCon) sessions are best done in a fed state (evening).
——————– Fasted WOD 1 ———————
Baseline [SFIT]
3 rounds
– Row 250m
– 5x pull up
– 5x snatch push press (65#)
– 5x overhead squat (65#)
Strength: [SFIT]
Back squat – Warm up then,
– 75% x 5 reps
– 85% x 3 reps
– 95% x 1+ reps
Stamina: [SFIT]
4 rounds, not timed:
– 6x back squat [185lbs]
– 12x barbell jumping back squats,
– 25m WTD plate carry (2x 45# plates)
———————–Fed WOD 2 ———————-
Work Capacity: [RXTW]
AMRAP in 11 minutes
– 1x muscle up
– 3x handstand pushup
– 5x snatch balance 95#
– 7x chest to bar pullup
– 9x wall balls
[84 reps]
Durability: [SFIT]
Tabata row (goal is over 1,000m)
then
3 Rounds
– 15x V-sit ups
– 10x Good morning (95#)
