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Ftiness@CrossFitSydney.com.au
CFHQ WOD
For Time
3Rds
30 Double-unders
25 L-pull-ups
20kg DB Squat clean, 20 reps
record time taken
ENDURANCE WOD
Choose ONE Of the Following Sports:
Cover as much Distance as possible
Swim:SC 12min, LC-U 25min
Bike:SC 20min, LC-U 40min
Run:SC 15min, LC-U 40min
C2:SC 15min, LC- U 25min
STRENGTH WOD
Jerk
max for day; 80% of that x 1 x 3
2-position snatch (floor, mid-thigh)
60% x 3 sets
2-position clean (floor, mid-thigh)
60% x 3 sets
Push press
max
3 sets:
A1. 10 DB push press; no rest
A2. 15 pull-ups; 2 min rest
MUSCLE CONTRACTION
The Speed of muscular contraction is not determined by the simple synthesis of different motor capacities(strength,velocity or endurance).The increase of the speed of muscle contraction as a result of training is obtained through the increase of the following
:motor neuron impulse
:sacroplasmic hypertrophy
:power and capacity of energy providing mechanism
:functional supporting physiological systems of the organism
:through effective utilization of the motor potential of athlete assured by the appropriation of more expedient biomechanics of movement.
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