CrossFit Sydney "Muscle!"

CrossFit Conditioning
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Ftiness@CrossFitSydney.com.au

Sven with a PB of 120kg Clean at the Newcastle Sectionals




CFHQ WOD


For Rep Count
5Rds
1 min Wall ball shots, 20 pound
1 min 8 m Rope Climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps and ascents to comments.

ENDURANCE WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10x8

STRENGTH WOD

Power clean
max; 75% of that x 2 x 4

Hang clean high-pull
70% x 3 x 4

Snatch balance
max; 80% of that x 2 x 2

3 sets:
A1. TGU (lunge) x 5/side
A2. V-up x 15


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.