CrossFit Sydney "Power"

CrossFit Conditioning
Try the Method
Sport or Goal Specific PT Sessions Available
Fitness@CrossFitSydney.com.au






CFHQ WOD

For time:

70 Burpees
60 Sit-ups
50 Kettlebell swings, 24kg
40 Pull-ups
30 Handstand push-ups

Record time taken


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 10 x 30sec all out Efforts using pull paddles and float buoy... 2 min recovery between sprints.

Bike: 10x 30sec Hill Sprints,all out Efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. "Come into the hill at speed to maximize the 30sec sprint"

Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints

C2: 10x30sec Sprints all out Efforts. Damper setting is choice,"Come into each sprint at speed to maximize the 30 sec sprint" 2 min recovery between sprints.

"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"



STRENGTH WOD

Muscle snatch
75% x 3 x 3

Snatch
80% x 1 x 6

Clean & jerk
80% x 1 x 6

3 sets; no rest:
300 m row
15 ring push-ups


Power

Power is equal to force times the velocity of the muscle action.
Aspects of Power include coordination, strength and muscle size all requiring agility in application.
If power performance is to be maximized within the individual then both Force and Velocity components must be trained effectively and efficiently.

Train for Effect

CrossFit