CrossFit Sydney "Strength Basics"

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DeadLift Fashion Couture


CFHQ WOD

For Time
3Rds
Run 800m
70kg Power Cleans 21 reps

Record time taken



ENDURANCE WOD

Choose ONE Of The Following Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

STRENGTH WOD


Snatch
heavy single; 75% of that x 1 x 5; 1 min rest on drop sets

Clean & jerk
heavy single; 75% of that x 1 x 5; 1 min rest on drop sets

Pause back squat
work up to heavy triple; 3 set pause in bottom; NO bouncing

Good morning (straight knee)
3 x 8; 3020 tempo; feel out weight, approx 20-25% of BS




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.