CrossFit Sydney "The Basics"

CrossFit Conditioning
Try the Method
Sport or Goal Specific PT Sessions Available
Fitness@CrossFitSydney.com.au



CFS Crew on the 2.7km + 30kg Sandbag Run




CFHQ WOD

Karen
For Time

150 Wall Balls

Record 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

Snatch
70% x 1 x 4

Clean & jerk
70% x 1 x 3

Front Squat
85%x1x3



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.