Sep 21st, 2016
Author: Haley Byrnes
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
4 X 400m run intervals. 1:1.5 work to rest.
4 minute rest
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.
Max Consecutive Double Unders
1 Strict press
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.
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)
75 Double Unders
Level 2- 40 Double Unders
Level 1- 150 Singles