CrossFit Sydney "The Basics of Strength"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au





CFHQ WOD

C&J Ladder
60kg C&J
1 rep first Minute
2 reps second minute
continue until you can not complete reps required per minute

Record Minutes and fractions

ENDURANCE WOD


Choose ONE of the Following Sports:

Swim, Bike, Run, C2

9 Minute All out Effort

STRENGTH WOD

Back Squat
81%x3x5

Push Press
76%x3x5

Snatch Pull
96%x3x5

GHD Sit Up
3x15





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.