CrossFit Sydney "S&C"

CrossFit Conditioning
Try the Method
Fitness for Life,for Sports
Contact
Fitness@CrossfitSydney.com.au




CFHQ WOD

DT
for Time
5Rds
70kg DL 12 reps
70kg Hang power Clean 9 reps
70kg Push Jerk 6 reps

Record time taken

ENDURANCE WOD

Swim, Bike, Run, C2
Maximal Effort Required
.
Swim: 500m, add weighted vest or t-shirt for drag

Bike: 3 mile Hill climb, Incline between 6-12%

Run: 1.5 mile Hill climb, Incline between 6-12%

C2: 1200m, Damper setting between 8-10

STRENGTH WOD

Snatch
70%x2x3

Snatch Pull
90%x3x3

Snatch DL
90%x3x3

Front Squat
75%x3x5



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.
CrossFit