CrossFit Sydney "Anaerobic Adaptations"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au







CFHQ WOD

AMRAP
15min

25kg dumbbell Push jerk, 5 reps
7 Box jumps, 80cm Box

Record Rds complete and fractions


ENDURANCE WOD

Complete ONE of the Following:

Swim, Bike, Run, C2, Or sport of choice.

At the Top of every Hour for 24/12/6/4 Hours, Do 10 Minutes of Maximum Distance Possible, Rest 50min and repeat for 24 Hours

Use the 50min between every effort to eat, sleep and recover.


STRENGTH WOD


Back squat
Max

Snatch
lift according to how you feel

Clean & jerk
lift according to how you feel

Snatch/CJ: Take singles or doubles at whatever weight feels good today, even if it's 40-50%. Spend 15-30 minutes with each movement and don't worry about pushing the weight.


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