CrossFit Sydney "The Basics"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au




CFHQ WOD

5Rds
1.30 Rest between Exercises

Max rep Body weight bench Press
Max Rep Strict Pull up
Max Rep Body weight Squat


Record reps and loads

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

10:5x20

10 seconds on, 5 seconds off for 20 rounds. These are all out efforts! Incline and terrain are your choice.



STRENGTH WOD


Muscle Snatch
65%x5 70%x4x2 75%x3

2 Postion Clean(floor Mid Thigh)
77%x2x2 81%x2x2

Snatch Dead lift
105%x5x5

Front squat
80%x4x3 85%x4x2

For Time
500m Row
20 Hanging leg Rise
400 m Row
15 Hanging leg Rise
300m Row
10 Hanging Leg rise


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.