CrossFit Sydney "Strength and Conditioning"

CrossFit Conditioning
Try the Method
Fitness for Life,for Sports
Contact
Fitness@CrossfitSydney.com.au








CFHQ WOD


Back squat 2-2-2-2-2-2-2-2-2-2

Rest 60sec between sets

Record Loads

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

Maximal Effort Required.

Swim: 500m, add aT-shirt, paracute or Boots & Utes for drag

Bike: 2 mile Hill climb, Incline between 6-15%

Run: 1 mile Hill climb, Incline between 6-15%,

C2: 2000m, Damper setting between 8-10

STRENGTH WOD

Snatch
Max

Clean & jerk
Max

Back squat
90% x 1 x 5

3 sets:
A1. Good morning (wide stance, straight knee) x 4-6; 30 sec rest
A2. Chin-ups x AMRAP



Functional Strength Conditioning


Functional Strength and Conditioning is the productive application of force. Your productive force applied may be picking up the grand kids,another persons,removing rocks from a garden.
Regardless, productive application of force in training formats is represented perfectly in functional movement patterns. So we mimic in training the most efficient motor recruitment patterns found in everyday life. Functional Strength training therefore becomes more then a method of simply increasing contractile capacity/strength.
Strength is the muscle’s ability to generate large levels of force. Increased force is directly proportional to the cross sectional area of the muscle. Strength as productive force requires in application, agility balance and coordination.
Power is the ability to move large mass though a set range of motion in short period of time. Productive Power or Applied power is to understand acceleration in movement.
Power, speed and strength have essential coordination, accuracy, agility and balance components.
Functional strength training seeks to address all the related issues of relative power & strength in each session.

Function Strength and Conditioning formats should increase the work capacity across broad time and modal domains and produce transferable adaptation of the above aspects.
If your current S&C format does not address these issues then try the Method.
CrossFit