CrossFit Sydney GPP?

CrossFit Conditioning
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Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au







WOD
Thruster
1-1-1-1-1-1-1

Record Loads


WOD ENDURANCE

All sports, do intervals as fast as possible, hold intervals within 3 seconds of each other or foul. Rest 90seconds before starting next interval. Follow intervals immediately with strength and recovery. Pick one of the following:

Swim: 8x50M

Bike: 8x400m

Run: 8x200m

Strength and Conditioning Recovery.... Glute Ham Developer Situps (make sure you are extending knees aggressively to come up... your quads should burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn... nothing else), Kettlebell/Dumbell swings 3 x 15, Bench Press, Pull ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount

Foul: 1min isometric below parallel squat


WOD STRENGTH

SNATCH
80%x1x4

C&J
78%x1x4

Clean Pull
100%x2x3

Back Squat
78%x3x3

General Physical Preparedness

GPP
This refers to a level of fitness needed to be prepared for a variety of contingencies. In close relation to Functional Fitness practices, GPP is to be conditioned at a base level of competency within fitness activities.GPP has implications for any individual who has physical demands placed unpon them with little preparation time.

What role does GPP serve?
GPP serves as a multi faceted component of training to maintain and perfect skills that serve in auxiliary roles in life and sport.

In relation to an Athlete a major role of GPP is to form, strengthen or restore skills that play an important but secondary role to your sport. GPP seeks to increase and maintain overall work capacity in areas that are under developed. GPP can expose individuals to new skills and push individuals mentally via challenging protocols. GPP can uncover weakness and promote balance. GPP can provide important off-season variety or unloads phases after focus stages.

In the average person GPP seeks to condition across a diverse range of activities. GPP produces increased work capacity across a broad range of disciplines and skills and lays a foundation for healthy movement patterns. A strong base of GPP leads to fast adaptation process to unfamiliar or unaccustomed physical and mental demands.