CrossFit Sydney Work Outs?

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




CFHQ WOD

ROW OR RUN
5KM

RECORD TIME TAKEN

ENDURANCE WOD
choose sport and distance...

Swim: All distances: 3 x 300m without deviating more then 5 seconds from best 300. recover 1 min

Bike: SC: 3 x 4 miles without deviating more than 45sec from best 4 mile, recover 1 min LC: 3 x 6 miles without deviating more than 1min from best 6 mile., recover 2 min. U: 3 x 10 mile without deviating more than 1min 30sec from best 10 mile recover 5 min

Run: SC: 3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min. LC: 3 x 2 mile without deviating more then 20 sec than best 2 mile, recover 4 min. U: 3 x 5k without deviating more than 2 min from best 5k, recover 5 - 10 minutes

C2: SC: 3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min. LC: 3 x 2 mile without deviating more then 20 sec than best 2 mile, recover 4 min. U: 3 x 5k without deviating more than 2 min from best 5k, recover 5 - 10 minutes

STRENGTH WOD

BACK SQUAT
85%x3x5

CLEAN DEADLIFT
115%x2x4

PUSH PRESS
80%x5x4

CHIN UPS
3x max




Ranking Work Outs

Constantly varied programming built from functional exercises executed at high intensity is the key to CrossFit’s physiological advantage. Our distillation of load, range of motion, exercise, power, work, line of action, flexibility, speed, and all pertinent metabolics to a single value – usually time.
Public performance ranking in group sessions for each workout has seen the motivation and acceleration of improvement of those less physically capable by temperament, training, or natural limitation. Ranking has seemingly done more for bottom performers than top performers.
The skill elements included in CrossFit Conditioning furthers the sense of sport that so motivates individuals. CrossFit feels like sport!