CrossFit Sydney Prescription

CrossFit Strength & Conditioning
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For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au





CF HQ WOD

SNATCH
1-1-1-1-1-1-1

RECORD LOADS

ENDURANCE WOD

all sports (choose one) do the following:

3 min on / 3 min off, 2 min on / 2 min off, 1 min on / 1 min off, 2 min on / 2 min off, 3 min on / 3 min off...

If you have a ruck sack, or weight vest use it if your line of work requires it. Men: 20lbs, Women: 10lbs

If you get slower on the up ladder FOUL

Foul: max rep pull ups



STRENGTH WOD

FRONT SQUAT
Work to a heavy single

SNATCH
65%x3, 70%x2, 75%x1, 70%x3, 75%x1, 80%x1, 75%x3, 80%x1, 85%x1

C&J
80&x1x3



Prescription

The CrossFit prescription is “constantly varied, high-intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.
G Glassman