CrossFit Sydney WOD's Up?

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






MAIN WOD

"Cindy"
FOR RDS
20MINS
5 CHIN UPS
10 PUSH UPS
15 SQUATS

OR

"Mary"
5 HANDSTAND PUSH UPS
10 ONE LEGGED SQUATS ALT
15 PULL UP

RECORD COMPLETED RDS



WOD ENDURANCE

3 - 5 hours after CrossFit Main Site WOD

CFE do ONE of the following...

Swim: 500m/y TT

Bike: 5k TT

Run: 1 mile TT


WOD STRENGTH

2 POSITION SNATCH (MIDHANG FLOOR)
60%x 3sets

2 POSITION CLEAN
60%x3sets

PUSH JERK+JERK
60%x3sets

Ab wheel
3x15



WOD

WOD stands for Work Out of the Day.
This is the main focus for that day and is set out in a task completion format.WODs are the recommended focus for that day and do not include a warm up or cool down nor skill or technique issues however we recommend your WOD incorporate these elements.

WOD as Rxed?
The work out of the day as written or as recommended is to complete the task as per the instructions.

Can't do the WOD as Rxed?
Can't complete due to technique, equipment,volume,load etc. Then scale the WOD so that it is achievable within a time frame of 45mins.
Scale for completion.
So you can get through the WOD
Scale for Effect
So as to focus on an element of the training effect(strength,speed)