CrossFit Sydney The Method

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





WOD
"Quarter Gone Bad"

For reps
5 rds
60kg Thruster, 15 seconds
Rest 45 Seconds
+25kg Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

All total Reps and record





WOD ENDURANCE
3-5 hours after Main WOD

Pick one of the following:

Swim: 50m/y, 10” rest,100m/y,30” rest 100m/y,10” rest, 50m/y .Rest 2min repeat ladder. Hold or descend each set of intervals (deviate 5sec per equal set and foul)

Bike: 3x5 mile repeats, best possible average (deviate 20 sec or more on headwind/tail wind and foul), 3min rest between intervals.

Run: 1mile TT then do 2 x 400 holding TT pace for each 400 (deviate slower the TT pace and foul). Rest 2 min 1m to 400 and 1 min between 400’s.

Foul: 1min isometric below parallel squat


WOD STRENGTH

Snatch Heavy Single

C&J Heavy Single

Back Squat
70%x3x5

Record Loads


The CrossFit Method

Diet: nutrition is the fuel for fitness and health

Metabolic Conditioning: Conditioning of the energy systems of human body, Aerobic lactic acid and phosphocreatine

Dynamic Body Weight Movement: creates functional body control and improves range of motion, balance and agility.

Strength and Power based Lifting/Throwing: creates ability to exert control over external objects and develops power/strength ratios

Outdoor Pursuits/Sports: application and exposure to competitive elements refines specific skills and allows exposure to randomized and unpredictable events of the greater world.