CrossFit Sydney

CrossFit Conditioning
Try the Method
Fitness@CrossFitSydney.com.au




MAIN WOD
DEADLIFT
1-1-1-1-1-1-1

RECORD LOADS


WOD ENDURANCE
3 - 5 Hours before CrossFit Main Site WOD

Swim: 3 x (50m/y, rest 50m/y time, 100m/y, rest 100m/y time, 200m, rest 200m time then repeat)

Bike: 3 x (1k, rest 1k time, 2k, rest 2k time, 3k, rest 3k time and repeat)

Run: 3 x (200m, rest 200m time, 400m, rest 400m time, 600m, rest 600m time and repeat)

Foul if you get slower by more then 3 seconds each round, for each interval.

Foul: Max Rep Pullups (you can foul more then once)

WOD STRENGTH

POWER SNATCH
80%x1x3

POWER CLEAN +JERK
80%x1x3

Sandbag TGU
3x5 L/R






Hard Bits?

Becoming fit isn't complicated at all physically, you just have to work hard repeatedly on a varied group of key exercises (eg: squats, pull-ups, Olympic lifts, rowing, running, swimming, handstand pushups, and ring work) and let your body recover from the workouts and improve.

The hard bit is the mental aspect.

CrossFit Programming is mentally challenging and fatiguing. The Intensity and the task completion based protocols will find you wanting to quit, stop or at least rest a little longer. Attrition is not a maybe but a certainty.
Strategies will emerge for your best way through such intensity, but all will take a certain mental commitment and determination that is uncommon in Gym based programs.
Take it on
CrossFit
Function Intensity Variety