CrossFit Sydney "Functional Strength& Conditioning"

CrossFit Conditioning
Get Function
Contact
Andrew@CrossFitSydney.com.au








CFHQ WOD

"Murph"
For Time
1.6km Run
100 Chin Ups
200 Push ups
300 Squats
1.6km Run

If you have a 10kg Vest wear it!

Record Time Taken

ENDURANCE WOD

Choose ONE of the following sports:

Swim: 500m TT

Bike: 15 km TT

Run: 2.4km TT

C2: 1500m TT


STRENGTH WOD

Back Squat
85%x3x5

DL
Heavy Single->90%x1x3

Push press
80%x3x3

Chin Ups
3x Max
1min R

GH Sit Ups
3x15
30 sec R


Functional Strength Conditioning

Functional Strength and Conditioning is the productive application of force. Your productive force applied may be picking up the grand kids,another persons,removing rocks from a garden.
Regardless, productive application of force in training formats is represented perfectly in functional movement patterns. So we mimic in training the most efficient motor recruitment patterns found in everyday life. Functional Strength training therefore becomes more then a method of simply increasing contractile capacity/strength.
Strength is the muscle’s ability to generate large levels of force. Increased force is directly proportional to the cross sectional area of the muscle. Strength as productive force requires in application, agility balance and coordination.
Power is the ability to move large mass though a set range of motion in short period of time. Productive Power or Applied power is to understand acceleration in movement.
Power, speed and strength have essential coordination, accuracy, agility and balance components.
Functional strength training seeks to address all the related issues of relative power & strength in each session.

Function Strength and Conditioning formats should increase the work capacity across broad time and modal domains and produce transferable adaptation of the above aspects.
If your current S&C format does not address these issues then try the Method.
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