CrossFit Sydney "The Basics"

CrossFit Conditioning
Try the Method
Fitness@CrossFitSydney.com.au





CFHQ WOD

"Fran"
For Time
21-15-9 reps
of
45kg Thruster
Chin Ups

Record Time taken

ENDURANCE WOD

CFE do ONE sport and the Strength Recovery

Swim: 6 x 50m 3-5 sec slower then best avg for distance. Recover 30 sec and repeat

Bike: 6 x 1/4M @90% of best avg. Recover 1 min and repeat

Run: 6 x 200m @ 90% of best avg. Recover 1 min and repeat

C2: 6 x 250m @ 90% of best avg. Recover 1 min and repeat

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount.

STRENGTH WOD

Back Squat
80%x2x5

Front Squat
80%x2x5

Rack Jerk
70%x1x5


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.