CrossFit Sydney Strength&Conditioning

CrossFit Strength&Conditioning
Get Function
Fitness@CrossFitSydney.com.au



WOD
Back Squat
5-5-5-5-5

Record Loads


WOD ENDURANCE
Swim
4x50m 10sec Rest
4x100m 20 sec Rest
2x400m 30sec Rest

Run
4x 100m 1min rest
4x 200m 1.30"
4x 400m 3min"

Bike
4x400m Sprint 400 Recovery
4x800m Sprint 800 Recover
2x2km Sprint 1km Recover



WOD STRENGTH
Snatch
75%x1x5

C&J
75%x1x5

Clean Pull
95%x3x3

Back Squat
85%x3x3



Functional Strength Conditioning

Functional Strength and Conditioning is the productive application of force. Your productive force applied may be picking up the grand kids,another persons,removing rocks from a garden.
Regardless, productive application of force in training formats is represented perfectly in functional movement patterns. So we mimic in training the most efficient motor recruitment patterns found in everyday life. Functional Strength training therefore becomes more then a method of simply increasing contractile capacity/strength.
Strength is the muscle’s ability to generate large levels of force. Increased force is directly proportional to the cross sectional area of the muscle. Strength as productive force requires in application, agility balance and coordination.
Power is the ability to move large mass though a set range of motion in short period of time. Productive Power or Applied power is to understand acceleration in movement.
Power, speed and strength have essential coordination, accuracy, agility and balance components.
Functional strength training seeks to address all the related issues of relative power & strength in each session.

Function Strength and Conditioning formats should increase the work capacity across broad time and modal domains and produce transferable adaptation of the above aspects.
If your current S&C format does not address these issues then try the Method.
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