CrossFit Sydney "Rest Intervals"

CrossFit Sydney
Get Fit,Get Functional
Fitness@CrossfitSydney.com.au







CFHQ WOD

Weighted Chin Ups
1-1-1-1-1-1-1

Record Loads


ENDURANCE WOD


Choose ONE of the Following Sports

Swim: SC: 8min- LC: 12min- U: 20min

Bike: SC: 30min- LC: 50min- U: 70min

Run: SC: 15min- LC: 30min- U: 60min

C2: SC: 10 min- LC: 15min- U: 20min


STRENGTH WOD


Hang Snatch
75%x2x4

Jerk
84%x2x4

Clean Pull off riser
85%x4x5

Back squat
87%x3x3
90%x2x2

Weighted Back Extensions
3x10

Hanging leg Rise
3xMax



Rest Intervals

Regulate the training effect of resistance exercises.
Muscle Relaxation from correct rest periods facilitates ATP re-synthesis via the Creatine Phosphate system creates conditions for improving energy supply.Recovery time aid the functional interaction between motor and autonomic systems during a a routine.Helps facilitates lactate removal and improves muscle oxidative properties.Dynamic stretches during recovery rest periods such as full range of motion swinging preserves elasticity and helps the muscle to relax.

Get your Rest in

M.E. Days

<60% Rest 1minute
65%-80% Rest >3minutes between attempts
1 Rep Max 5-10minutes

Metabolic Conditioning
10-45sec between attempts