CrossFit Sydney "Anaerobic Adaptations"

CrossFit Sydney
Function Variety Intensity
Personal Training and Group Classes
Fitness@CrossFitSydney.com.au






CFHQ WOD

Push Jerk
1-1-1-1-1

Record loads

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

3x7 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 7 min rounds.

STRENGTH WOD


Snatch
(65% x 2, 70% x 2, 75% x 1) x 3

Clean & jerk
(65% x 2, 70% x 2, 75% x 1) x 3

4 sets; no rest:
6 DB muscle snatch (from below knees) - combined weight 50% of MS
6 box jumps
12 KTE


Anaerobic Adaptations

Training with continuous prolonged exercise at Anaerobic Threshold intensity level is an effective training method to enhance the oxidative capacity of slow twitch fibers. In addition interval training at an intensity level greater than or equal to VO2 Maxis an effective method to enhance the oxidative capacity of fast twitch fibers. When this type of interval training is used after the preliminary preparation of slow twitch fibers(through prolonged exercise at anaerobic threshold level)it also becomes a method of improving the athletes aerobic capacities with the same effectiveness as the continuous prolonged exercises training.

Yuri Verkhoshansky