CrossFit Sydney "Body Weight"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au









CFHQ WOD

"Helen"
For Time
3Rds
400m Run
21 24kg Swings
12 Chi ups

Record time taken


ENDURANCE WOD

Choose ONE of the following sports.

All sports: Tabata Protocol 20:10 (that is 20 seconds all out, 10 seconds total rest) x 8 nothing else!

Swim: Use a pool or open water

Bike: ** Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 250-300 watts or more.

Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don't lower the speed. You can also use a track, road, or trail, just stop on the rest and turn around and try and cover the same distance on each one, or at #4.

C2: Row 20:10 x 8

STRENGTH WOD

Snatch
90%x1x2

C&J
90%x1x2

Front Squat
Heavy Single
90%x2x4

Core Rotational



Body Weight and Training Loads

In the realm of General Physical Preparedness Training, Strength is always relative to the BW of the Trainee. The focus of a training format is to make improvements of people’s power,strength and work capacity. Training loads must be calculated in relation to the individuals Body mass.
Need Competition? Then choose your sport and apply your strength and power.
The application of that strength or power is what matters in competition and requires skill and agility. Such Aspects are rarely seen trained in Gyms.