CrossFit Sydney "Contractions"

CrossFit Strength & Conditioning
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Contact
Andrew@CrossFitSydney.com.au






CFHQ WOD

Snatch
1-1-1-1-1-1


Record Loads

ENDURANCE WOD

choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45

STRENGTH WOD

Power Snatch
70%x3x5

Jerk
73%x3x4

Clean Pull
88%x3x3

Back squat
70%x3x2 75%x2x3

Plank
3x 1min



MUSCLE CONTRACTION

The Speed of muscular contraction is not determined by the simple synthesis of different motor capacities(strength,velocity or endurance).The increase of the speed of muscle contraction as a result of training is obtained through the increase of the following
:motor neuron impulse
:sacroplasmic hypertrophy
:power and capacity of energy providing mechanism
:functional supporting physiological systems of the organism
:through effective utilization of the motor potential of athlete assured by the appropriation of more expedient biomechanics of movement.