CrossFit Sydney The Basics of Strength

CrossFit Strength and Conditioning
Fit for Sport, Fit for Life
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Contact
Fitness@CrossFitSydney.com.au





CFHQ WOD

DEADLIFT
3-3-3-3-3

RECORD LOADS

ENDURANCE WOD

Swim: 10 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries

Bike: Sprint/Recover, 10sec/60sec, 10sec/50sec, 10sec/40sec, 10sec/30sec, 10sec/20sec, 10sec/10sec, 10sec/20sec, 10sec/30sec, 10sec/40sec, 10sec/50sec, 10sec/50sec, 10sec

Run: Sprint/Recover, 10sec/60sec, 10sec/50sec, 10sec/40sec, 10sec/30sec, 10sec/20sec, 10sec/10sec, 10sec/20sec, 10sec/30sec, 10sec/40sec, 10sec/50sec, 10sec/50sec, 10sec

C2: Sprint/Recover, 10sec/60sec, 10sec/50sec, 10sec/40sec, 10sec/30sec, 10sec/20sec, 10sec/10sec, 10sec/20sec, 10sec/30sec, 10sec/40sec, 10sec/50sec, 10sec/50sec, 10sec

STRENGTH WOD

POWER SNATCH
60%x1x5

CLEAN PULL
110%x1x3

CLEAN + PUSH JERK + JERK
75%x1x4



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.