CrossFit Sydney "Tempo"

CrossFit Strength and Conditioning
Try the Method
Fitness@CrossFitSydney.com.au






CFHQ WOD

Run or Row
5km

Record time

ENDURANCE WOD


Choose ONE of the Following Sports:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.


Foul: If you deviate more than the specified time.

Foul: 20 pistols (10 each side)

STRENGTH WOD

Muscle Snatch
60%x5 65%x4 70%x3x2

3 position Clean (Floor knee midthigh)
65%x2 70%x3

Clean DL
100%x7x4

Front squat
60%x8 65%x6 70%x5 75%x3 70%x5

Weighted Sit Ups
3x10


Tempo Runs

Got a mid distance run ahead of you?
Don't want to plod your way through it?

Tempo is a way of managing intensity within training for distance runs. The underlying principle is that you will run a period of the distance/time at a challenging (for you) pace, followed and preceded by running a set distance at a comfortable pace (for you). Deciding that pace can be determined through Heart rate
(>85%), perceived exertion (yep I'm feeling this run), speed (treadmill speeds), or distance (increased stride for the next xxxm/km; pace per distance (experienced runners will know their pace per km).
Continuous tempo will see you utilize one of these methods to manipulate intensity followed by recovery throughout the distance of the run. Effectively increasing lactate threshold with minimal recovery and less chance of injury.