Function Variety Intensity
Personal Training and Group Classes
Cook & Phillip Aquatic Centre CBD
Contact
Andrew@CrossFitSydney.com.au
MAIN WOD
"Elizabeth"
For Time
21-15-9
reps of
60kg Clean
Ring Dips
Record Overall Time Taken
WOD ENDURANCE
3+ hours after Main Site WOD
All Sports:
Preferably 3 hours after CrossFit Main Site WOD complete as much of the sport of your choice in 20 min as possible.
Hint: Record distance!
WOD STRENGTH
Snatch
80%x1x3
C&J
80%x1x3
Clean Pull
110%(of Clean)x2x2
Squat
90%x2x3
Overhead Sit Ups
15%of BW (each DB/KB)x8x3
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.
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