Try the Method
Fitness@CrossFitSydney.com.au
CFHQ WOD
"Fight Gone Bad!"
For Rep Count
3Rds
1min each Station
1min Rest between Rds
Wall-ball, 20 pound ball, 3m target (Reps)
Sumo deadlift high-pull, 35kg(Reps)
Box Jump, 50cm box (Reps)
Push-press, 35kg (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
ENDURANCE WOD
3 x (2 min on / 2 min off + 2 min on / 1 min off)... next 2 min begins after 1 min rest.
STRENGTH WOD
Back Squat
70%x3x5
Hang Snatch
80%x1x3
Clean &Jerk
80%x1x4
Speed of Muscular 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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