CrossFit Sydney Specialization

CrossFit Sydney
Function Variety Intensity
Personal Training and Group Classes
Cook & Phillip Aquatic Centre CBD
Contact
Andrew@CrossFitSydney.com.au





Main WOD
For Time

4x 800m
Sprint
3min rest between Sprints

Record Times


WOD ENDURANCE

3+ hours after Main Site WOD

Pick one of the following:

Swim or other sport: 30 sec on : 15 sec off x 8 rounds, recover 3 minutes
and do a 6 minute TT.

Triathletes:
Brick "Tabata" This: Bike (on a trainer if possible) 4 x 20:10, then run 1
mile TT, Bike 4 x 20:10. Record Distance, Wattage, and any other applicable
variables... Heart Rate is not of concern!

Or
Run: 1 mile TT, then recover 3 min and do 4 x 400 holding 10sec faster then
1 mile TT pace.





WOD STRENGTH

Muscle Snatch
80%x1x3

Power Snatch
80%x2x3


Power Clean +Push Jerk
80%x2x3


GH Sit Up
3x10



Specialization

A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, and die gallantly.
Specialization is for insects."
----Robert Heinlein