CrossFit Sydney "Strength Basics"

CrossFit Conditioning
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Personal Training Sport or Goal Specific Sessions Available
Contact
Andrew@CrossFitSydney.com.au






CFHQ WOD

30min
AMRAP
5 Pull Ups
5 Ring Dips
15 Sit ups

Record Rds and fractions



ENDURANCE WOD

Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y

Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

FOUL if you slow more than indicated.

FOUL: 5 minute isometric squat... In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.


STRENGTH WOD

Muscle Snatch+2 OHS
Heavy Single

Snatch
80%x1x3

C&J
80%x1x3

For Time
20-15-10reps
push ball
kipping pull ups


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.