CrossFit Sydney The Basics of Strength

CrossFit Conditioning
Try the Method
Fitness@CrossFitSydney.com.au





MAIN WOD

OVER HEAD SQUAT
3-3-3-3-3

Record loads



WOD ENDURANCE

TABATA

All sports: 20:10 x 8 nothing else! Post distances covered for each round.

Swim: Use a pool

Bike: Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 200watts or more.

Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 10k pace, and don't lower the speed!

If you con't use these tools, do your best.

WOD STRENGTH

Snatch
85%x1x2

C&J
85%x1x2

Front Squat
90%x2x2

Clean Pull
110% (of Clean)x2x4


The Basics
Methods of training resistance exercises should be oriented toward athletic development through

Maximum Strength :Increasing speed of movement by creating maximum effort.

Explosive Strength :Training acceleration or change in direction of movement with significant external resistance.

Speed Strength : Speed of movement is achieved by overcoming relatively small resistance

Strength Endurance :Sustained force production over long duration.

Local Muscular Endurance : continuous speed at sub maximal intensity.