Get Fit,Get Functional
Fitness@CrossfitSydney.com.au
CFHQ WOD
FOR TIME
50 MUSCLE UPS
RECORD TIME TAKEN
ENDURANCE WOD
CFE all sports (choose one) do the following:
3 min on / 3 min off, 2 min on / 2 min off, 1 min on / 1 min off, 2 min on / 2 min off, 3 min on / 3 min off...
If you have a ruck sack, or weight vest use it if your line of work requires it. Men: 20lbs, Women: 10lbs
If you get slower on the up ladder FOUL
Foul: max rep pull ups
STRENGTH WOD
FRONT SQUAT
70%x2x5
SNATCH PULL
100%x2x4
RACK JERK
HEAVY SINGLE
90%of Single x1x2
MUSCLE CONTRACTION
The Speed of muscular contraction is not determined by the simple synthesis of different motor capacities(strength,velocity or endurance).The increase of the speed of muscle contraction as a result of training is obtained through the increase of the following
:motor neuron impulse
: sacroplasmic hypertrophy
:power and capacity of energy providing mechanism
:functional supporting physiological systems of the organism
:through effective utilization of the motor potential of athlete assured by the appropriation of more expedient biomechanics of movement.
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