Crossfit Southie Endurance/ VO2 Max class – Sundays @ 10am – CFS

Sep 25th, 2016

Category: CrossFit

Crossfit Southie Endurance/ VO2 Max class – Sundays @ 10am – CFS

Crossfit Southie Endurance/ VO2 Max class – Sundays @ 10am.  These classes will meet and take place at the gym instead of the track.img_0454

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.

Strength
Thruster
2-2-2-1-1-1

Partner WOD
3 Rounds
40 Calorie Bike
40 Kettlebell Swings (1.5,1)
40 Burpees

*One person works at a time. Partition the reps as you choose

Level 2 (1, 0.75)
Level 1 (0.75,0.5)

DISCUSSION 2 Comments

  1. Sean Flannery 09/26/2016 at 12:46 pm

    Thruster: 242 #
    WOD: 21:16 Rx, w/row instead of bike

  2. Jule 09/25/2016 at 5:20 pm

    Thruster: 190#
    WOD: 15:42 Rx with Dennis