CrossFit Sydney "Power"

CrossFit Conditioning
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Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au






CFHQ WOD

Back Squat
5-5-5-5-5

Record Loads


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

2x5 min intervals w/2min recovery between intervals

Next interval scheme starts after the 2min recovery

5x1min Intervals w/30sec recovery between intervals

Hold maximal distance possible on each of the set intervals.


STRENGTH WOD

Snatch
heavy single

CJ
heavy single

Back squat
80% x 1 x 6

Bulgarian split squat
light weight x 2 x 5


Notes: Do not take the snatch and CJ to absolute max attempts today unless you're feeling confident in a record. Stop at the first legitimate miss (i.e. not a miss due to a correctable technical mistake).



Power

Power is equal to force times the velocity of the muscle action.
Aspects of Power include coordination, strength and muscle size all requiring agility in application.
If power performance is to be maximized within the individual then both Force and Velocity components must be trained effectively and efficiently.

Train for Effect

CrossFit