CrossFit Sydney The Basics of Strength

CrossFit Conditioning
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Personal Training,Group Sessions,Equipment
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CFHQ WOD
"Linda"

For Time
10-1 reps of
DL BW+1/2
Bench press BW
Clean 3/4 BW

Record Time Taken

ENDURANCE WOD

Swim: 500m TT

Bike: 20k TT

Run: 5k TT

C2: 2k TT

STRENGTH WOD


Snatch
Heavy Single

C&J
Heavy Single

Front squat
Heavy Single

Core
3Rds
Reverse Hypers
GH Sit Ups






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.