CrossFit Sydney "Anaerobic Adaptations"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au







CFHQ WOD

"J.T."

21-15-9
Handstand push-ups
Ring dips
Push-ups

Record time taken

ENDURANCE WOD

Choose ONE of the following sports

Swim, Bike, Run C2

Goal is to use maximum effort for 2 min interval.

120:60 x 6
or 2 min on 1 minute off x 6

STRENGTH WOD

Snatch
Heavy Single

Clean& Jerk
Heavy Single

Back squat
Heavy Single

For Time
3Rds
10 KB Swings
5DB Push Press 55% of Push Press






Anaerobic Adaptations

Training with continuous prolonged exercise at Anaerobic Threshold intensity level is an effective training method to enhance the oxidative capacity of slow twitch fibers. In addition interval training at an intensity level greater than or equal to VO2 Maxis an effective method to enhance the oxidative capacity of fast twitch fibers. When this type of interval training is used after the preliminary preparation of slow twitch fibers(through prolonged exercise at anaerobic threshold level)it also becomes a method of improving the athletes aerobic capacities with the same effectiveness as the continuous prolonged exercises training.

Yuri Verkhoshansky