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Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au
CFHQ WOD
"Nasty girls"
For Time
3Rds
50 squats
7 MUs
10 Hang Power Cleans 60kg/40kg
record time taken
ENDURANCE WOD
Choose One Of The Following Sports:
Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.
Swim: 800m
Bike: 5 miles
Run: 2 miles
C2: 3K
STRENGTH WOD
Snatch
Heavy Single
90%x1x3
C&J
Heavy Single ->90%x1x3
Front Squat
Clean single wtx2x2
Weighted Ab Mat
3x 10
Rest Intervals
Regulate the training effect of resistance exercises.
Muscle Relaxation from correct rest periods facilitates ATP re-synthesis via the Creatine Phosphate system creates conditions for improving energy supply.Recovery time aid the functional interaction between motor and autonomic systems during a a routine.Helps facilitates lactate removal and improves muscle oxidative properties.Dynamic stretches during recovery rest periods such as full range of motion swinging preserves elasticity and helps the muscle to relax.
Get your Rest in
M.E. Days
<60% Rest 1 minute
65%-80% Rest >3minutes between attempts
1 Rep Max 5-10minutes
Metabolic Conditioning
10-45sec between attempts
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