CrossFit Sydney "Power"

CrossFit Conditioning
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Ftiness@CrossFitSydney.com.au





CFHQ WOD

For time:
Row 1000 meters
45kg Thruster, 21 reps
21 Pull-ups
Row 750 meters
45kg Thruster, 15 reps
15 Pull-ups
Row 500 meters
45kg Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

ENDURANCE WOD

Choose ONE Of The Following Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

STRENGTH WOD

Power Snatch +2 Snatch
70%x3

Jerk
70%x3x2
75%x3x3

Clean Pull
90%x7x4

Back squat
60%x8->65%x8 70%x6->75%x6x2




Power

Power is equal to force times the velocity of the muscle action.
Aspects of Power include coordination, strength and muscle size all requiring agility in application.
If power performance is to be maximized within the individual then both Force and Velocity components must be trained effectively and efficiently.

Train for Effect

CrossFit