Does Fran lung destroy you? Do you fatigue during chippers? Would you like better cardiovascular capacity /a bigger engine?
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
Power Clean
2-2-2-2-2
WOD
12 Minute AMRAP
6 Deadlifts (225,155)
12 Push-ups
24 Double Unders
Level 2 -185,125
Level 1 -135,95
CA$HOUT
30/25 Calorie Bike
40 Sit-ups
Weekly Strength/Benchmark Schedule
At Home Workout
5 Rounds
10 Burpees
15 Air Squats
20 Sit Ups