CrossFit Sydney "The Basics"

CrossFit Conditioning
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Dan on FGB Push Press



CFHQ WOD

For Time
8 Rds
Run 400 meters
Rest 90 seconds

record total time taken



ENDURANCE WOD

Choose ONE of the following sports...

Swim: 500m/y TT

Bike: 5k TT

Run: 1 mile TT

C2: 1500m TT



STRENGTH WOD

Power snatch
75% x 2 x 10; 1 min rest

Power jerk
75% x 2 x 10; 1 min rest

Snatch pull
95% (of snatch) x 3 x 3

4 sets:
A1. 4 box jumps
A2. 12 Hanging leg raise


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.