CrossFit Sydney "Anaerobic Adaptations"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au

Yosemite National Park Half Dome




CFHQ WOD

For Time
6Rds
400m
25 Burpees


Set up under a bar that is 30cm above your reach for the burpees. Jump and touch the bar for each burpee rep.



ENDURANCE WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10x8

STRENGTH WOD

Snatch
70%x3->75%x2->80%x1x2->75%x1->80%x1

C&J
70%x3->75%x2->80%x1x2->75%x1->80%x1

Snatch Shrug
105%x8x5

Back squat
60%x6-65%x6->70%x6->75%x4x2

Ab Wheel
3x15



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