CrossFit Sydney Core Strength and Conditioning

CrossFit Sydney
Get Fit,Get Functional
Fitness@CrossfitSydney.com.au




CF HQ WOD

FOR TIME

10 RDS

12 BURPEES
12 CHIN UPS

RECORD TIME TAKEN

ENDURANCE WOD

10sec on 5 sec off (10:5) x 16!

Swim: Use a pool

Bike: Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 200watts or more.

Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don't lower the speed!

If you can't use these tools, do your best.

STRENGTH WOD

MUSCLE SNATCH
60%x2x3

POWER SNATCH+OVERHEAD SQUAT
80%x1x5

POWER CLEAN&JERK
80%x1x5



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.