CrossFit Sydney Core Strength and Conditioning

CrossFit Sydney
Strength and Conditioning for Every Body
Group Sessions Monday - Friday
Cook&Phillip Aquatic Park CBD
Sport and Goal Specific Personal Training Available
Contact
Andrew@CrossFitSydney.com.au




MAIN WOD

Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Rest >2min between attempts

WOD STRENGTH

Front Squat
85%x3x5

Clean Pull
110%x2x3

Snatch Pull
110%x2x3


WOD ENDURANCE
2+ hours after Main Site WOD
Run Swim or Bike

10 seconds on 1 minute off
10 seconds on 50 seconds off
10 seconds on 40 seconds off
Continue down to 10, then back up the ladder. 20 second, 30 second up to 1 minute.

Maximal effort for all 3 sports. Record power, speed or distance.






Core Strength and Conditioning

This phrase has a double meaning
1. The CrossFit method seeks to create a foundation base line level of fitness that has application to all athletic past times.
2. The CrossFit Method seeks to condition and strengthen the Core Muscles.
Efficient and productive human movement relies on extension and flexion of the hips and extension flexion and rotation of the trunk and torso, ”the core muscles”. These movements originate at the core and are relayed at increasing velocities to the extremities.
The CrossFit Method strengthens the Core Muscles through mixed modality cross training involving functional movement at high intensities, coupled with a core curriculum that emphasizes learning new skills and sports to assist in improving and applying their fitness conditioning.