CrossFit Sydney Strength and Conditioning

CrossFit Strength and Conditioning
Group Sessions Cook&Phillip Aquatic Centre CBD
Morning and Lunch
Contact
Andrew@CrossFitSydney.com.au






CFHQ WOD

For Time
45 Double Unders
45 Squat Cleans 60kg
45 Ring Dips
45 Double Unders

Record time Taken



ENDURANCE WOD

3-5 hours before CF main site WOD

All Sports: Goal is to use maximum effort for 1 min interval. No Fouls if all out efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Foul: 1 min of max rep Burpees




STRENGTH WOD

SNATCH
Heavy Single

CLEAN & JERK
Heavy single

BACK SQUAT
Heavy single





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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