Crossfit Southie Endurance/ VO2 Max class – Sundays @ 10am separate from the 10am general CrossFit Class. These classes meet and take place at the gym and are run by Coach Sebastian.
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, body-weight 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.
Strength
Push-jerk
3-3-3-3-3
WOD
40 Calorie Row
30 Burpees
50 Kettlebell Swings (1.5,1)
30 Burpees
40 Calorie Row
Level 2- (1,0.75)
Level 1- (0.75,0.5)
Weekly Strength – Benchmark Schedule
Travel/At Home WOD
2 Minutes Max Alt Lunges
2 Minutes Max Hollow Rocks
2 Minutes Max Burpees
2 Minutes Max Air Squats
2 Minutes Max Push Ups