CrossFit Sydney "Endurance"

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Ftiness@CrossFitSydney.com.au




CFHQ WOD

Run 5km

record time taken

ENDURANCE WOD

Swim: 3 x (50m/y + 100m/y + 200m/y)

Bike: 3 x (1/2 mile + 1 mile + 2 miles)

Run: 3 x (200m + 400m + 600m)

C2: 3 x (250m + 500m + 700m)

Rest the exact time it takes you to do each set. EX. 200m run in 35 sec. rest 35 sec then 400m run Etc.

STRENGTH WOD

2 Front squat +Push Jerk + Jerk
75%x4

Snatch Pull
103%x3x3

Chin ups
5x5
1min R

GHD Reverse Hypers
3x15 Strict



Endurance

Endurance events have a large metal aspect to them. Repetitive movement has a lasting effect on joints muscles and the mind. While training for increasing efficiency over Long distance can be achieved to an extent by effective High Intensity Formats there is an essential need for Endurance Work if planning long endurance events.
Long Slow Distance is necessary to develop efficient movement technique in your chosen discipline.Which will minimise the repetitive abuse experienced in long events.
LSD can condition the body to cope with such extended bouts of repetitive abuse.This means the little details such as clothing rub,blisters etc as well as conditioning soft tissue.
LSD can prepare you mentally for the extended duration involved.Pushing oneself or pushing together in a group through a long event can build metal determination and confidence in team mates.
Experience in such training will also expose the individual to the elements, conditions and contingencies that are often unpredictable,exposure to such experiences can be invaluable for race or emergency situations.
CrossFit is ideal conditioning for improving the speed at which you participate in endurance events by increasing strength, power, mobility etc, however endurance events require time committed to Sport specific endurance conditioning.
Need a program or Personal Training for an Endurance Event?

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CrossFit Sydney