CrossFit Sydney "Progression"

CrossFit Sydney
Function Variety Intensity
Personal Training and Group Classes
Cook & Phillip Aquatic Centre CBD
Contact
Andrew@CrossFitSydney.com.au






CFHQ WOD

Run
5km

Record Time

ENDURANCE WOD

30:20 x 8= 30 seconds on 20 seconds off.

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 200 watts +

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!

C2:



STRENGTH WOD

Muscle Snatch
Heavy Single

Snatch
80%x1x3

C&J
80%x1x5

Ab Roll out
3x15





Ongoing Incremental Progression

The focus of CrossFit Conditioning is on individual improvement and progress through efficient movement.The time,loads, Rds and performance of others should be a motivator not a goal to be beaten.
Individual participation and exposure to the experience of the Work Out is the overall goal and from which the benefits will be apparent.

Training for Effect,Do the Training,Experience the Effect!
CrossFit