Open Internal Team Info – Endurance/ VO2 Max class – Sundays @ 10am – CFS

Mar 2nd, 2017

Category: CrossFit

Open Internal Team Info – Endurance/ VO2 Max class – Sundays @ 10am – CFS

We Miss You Becky!

In-House Open Teams

    • Check our Google Doc to see what team you’re on! If you haven’t been added to a team please email us.
    • Once you’ve found your name, enter in your email to coordinate with your team captain
    • Write in your Team Nam
    • The team with the lowest ranking for 17.1 wins week 1!

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.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, 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
Deadlift
2-2-2-2-2

WOD
Every Minute on the Minute for 20 Minutes
Odd- Row 15/12 Calories
Even 1- 10 KB Lunges
Even 2- 15 KB Swings (2,1.5)

Level 2- (1.5,1), 12/10
Level 1- (1,0.75), 10/8

DISCUSSION 1 Comments

  1. Jason Barrow 03/03/2017 at 1:54 am

    Deadlift: 365×2
    WOD: 0 misses L2