CrossFit Sydney WOD?

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






CFHQ WOD

"LYNNE"
5Rds
BW Bench press Max Reps
Chin Ups Max reps

Record Reps

ENDURANCE WOD

3 - 5 hours before CrossFit Main Site WOD

CFE do ONE of the following, or the Tri specific brick.

Swim: 800m TT

Bike: 10km TT

Run: 2.4km TT

Tri: Brick, 10Km bike to 1.5 mile run TT. Include transition time.

C2: 3k


STRENGTH WOD

Back Squat
87%x2x5

Snatch Deadlift
118%x1x3

Push Press
83%x3x5

ChinUps
3xMax

Isometric Core Work




WOD

WOD stands for Work Out of the Day.
This is the main focus for that day and is set out in a task completion format.WODs are the recommended focus for that day and do not include a warm up or cool down nor skill or technique issues however we recommend your WOD incorporate these elements.

WOD as Rxed?
The work out of the day as written or as recommended is to complete the task as per the instructions.

Can't do the WOD as Rxed?
Can't complete due to technique, equipment,volume,load etc. Then scale the WOD so that it is achievable within a time frame of 45mins.
Scale for completion.
So you can get through the WOD
Scale for Effect
So as to focus on an element of the training effect(strength,speed)