CrossFit Sydney GPP?

CrossFit Conditioning
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Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au






CFHQ WOD

OVERHEAD SQUAT
1-1-1-1-1

FRONT SQUAT
1-1-1-1-1

BACK SQUAT
1-1-1-1-1

ENDURANCE WOD

Swim: 2 x 500m/y holding best possible pace. Never slowing more then 4 sec per 500m/y. Recover 2 min

Bike: 5 x 2miles holding best possible pace. Never slowing more then 5sec in even/odd directions. 2min recoveries.

Run: 4 x 800m holding best possible pace. Never slowing more then 3 sec from best interval. 2 min recoveries

C2: 4 x 1000m holding best possible pace. Never slowing more then 3 sec from best interval. 2 min recoveries

Foul if you slow more then indicated!

Foul: 1 min max burpees


STRENGTH WOD

Back Squat
85%x3x5

Snatch Grip DL
110%x2x3

Push press
80%x5x5





General Physical Preparedness

GPP
This refers to a level of fitness needed to be prepared for a variety of contingencies. In close relation to Functional Fitness practices, GPP is to be conditioned at a base level of competency within fitness activities.GPP has implications for any individual who has physical demands placed unpon them with little preparation time.

What role does GPP serve?
GPP serves as a multi faceted component of training to maintain and perfect skills that serve in auxiliary roles in life and sport.

In relation to an Athlete a major role of GPP is to form, strengthen or restore skills that play an important but secondary role to your sport. GPP seeks to increase and maintain overall work capacity in areas that are under developed. GPP can expose individuals to new skills and push individuals mentally via challenging protocols. GPP can uncover weakness and promote balance. GPP can provide important off-season variety or unloads phases after focus stages.

In the average person GPP seeks to condition across a diverse range of activities. GPP produces increased work capacity across a broad range of disciplines and skills and lays a foundation for healthy movement patterns. A strong base of GPP leads to fast adaptation process to unfamiliar or unaccustomed physical and mental demands.