Crossfit Southie Endurance/ VO2 Max class – Sundays @ 10am @ the gymย every Sunday
Does Fran lung destroy you? Do you fatigue during chippers? Would you like better cardiovascular capacity /a bigger engine or are you perhaps training for the Southie showdown?
Coach Sebastian’s classes will focus on CrossFit endurance / V02 max training capacities as well as running / movement efficiency. Various modalities will be implemented such as running, rowing, bodyweight movements, airdynes and more.
This Sundays programming includes
Running drills for warmup
Then
4 X 400m run intervals. 1:1.5 work to rest.
Followed by
4 minute rest
Then
4 rounds of
1 minute airdyne for max calories
1 minute dubs
Rest 1 minute
The programming is not linear but consistency will assist you in performing better in wods. These workouts are designed to enhance your training, not crush your body before your next workout. drop in anytime. All are welcome to attend. This class does not count toward your normal class schedule.
Test
Max Consecutive Double Unders
Strength WOD
5 Rounds
1 Strict press
3 Push-presses
5 Push-jerks
Level 1- 3 strict press/5push-press
This WOD is for load AND time. Each round should be completed unbroken. If you break up a round, complete 5 burpee lateral jumps as a penalty and then finish the round.
*Coaches Tip:
Warm-up pressing movements and pick a weight to use for the 5 rounds. It should be 90-95% of your strict press.
WOD (15 Minute Cap)
3 Rounds
750m Row
75 Double Unders
Level 2- 40 Double Unders
Level 1- 150 Singles
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