CrossFit Sydney "Rest"

CrossFit Conditioning
Try the Method
Sport or Goal Specific PT Sessions Available
Contact
Andrew@CrossFitSydney.com.au






CFHQ WOD

Run
15km

Record time

ENDURANCE WOD

Choose ONE of the following:

All times are at Time Trial effort.

Swim: SC:10min LC:15min U:20min

Bike: SC:20min LC:30min U: 1hr

Run: SC: 20min LC:30min U: 1hr

C2: SC: 10min LC: 15min U: 20min

STRENGTH WOD

Muscle Snatch
3x2

Power Snatch +OHS
60%x1x3

Clean
80%x2x4

Push Jerk + Jerk
75%x1x4

Core Isometric





Rest Intervals

Regulate the training effect of resistance exercises.
Muscle Relaxation from correct rest periods facilitates ATP re-synthesis via the Creatine Phosphate system creates conditions for improving energy supply.Recovery time aid the functional interaction between motor and autonomic systems during a a routine.Helps facilitates lactate removal and improves muscle oxidative properties.Dynamic stretches during recovery rest periods such as full range of motion swinging preserves elasticity and helps the muscle to relax.

Get your Rest in

M.E. Days

<60% Rest 1minute
65%-80% Rest >3minutes between attempts
1 Rep Max 5-10minutes

Metabolic Conditioning
10-45sec between attempts