CrossFit Sydney Foundations

CrossFit Conditioning
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Contact
Andrew@CrossFitSydney.com.au








CF HQ WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Record Loads


ENDURANCE WOD

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 - 3 mile hill repeats holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady tension.

Run: 2 x 3/4 - 1.2 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 6% grade and go 1.2 miles, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 15 seconds. 2 min recoveries.

If you deviate more then specified FOUL.

Foul: 20 pistols (10 each side)

STRENGTH WOD

Snatch Pull
105%x2x3

Rack Jerk
Work to a Heavy Single

Front Squat
77%x2x5

Clean DL
Heavy Single


CrossFit Foundations

CrossFit Conditioning seeks to perform the basics of movement correctly, efficiently and at high intensity.

Time is spent correcting the Squat, the Press, the Pull of many BW and Weighted Movements.

The simplest BW exercises such as the Chin Up, the Push Up, and the BW Squat are often performed incorrectly or inefficiently. Yet these movements are the foundations of many weighted exercises. Practise and ongoing corrections and refinement of the basics are integral to CrossFit conditioning.