CrossFit Sydney "The Basics of Strength"

CrossFit Conditioning
Try the Method
Fitness@CrossFitSydney.com.au




CFHQ WOD

C&J
1-1-1-1-1-1-1

Record Loads



ENDURANCE WOD

Choose ONE of the Following sports:

Cover as much distance as possible.
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min

STRENGTH WOD


Power Snatch
80%x1x4

Power Clean+Push Jerk +Jerk
80%x1x3


Met Con
4Rds
300m Row
10 (1push Ups+ 4 mountian Climbers)



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.