CrossFit Sydney "Aspects of Fitness"

CrossFit Conditioning
For Life For Sport
Try the Method
Contact
Fitness@CrossFitSydney.com.au




CFHQ WOD

For time

50 Box jump,50cm Box
50 Jumping pull-ups
50 Kettlebell swings,16kg KB
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg BB
50 Back extensions
50 Wall ball shots, 10kg Ball
50 Burpees
50 Double unders

Record Time Taken

ENDURANCE WOD
240 seconds / 4 minutes on:120 seconds / 2 minutes off x 3...

3 rounds of 4 minutes all out and 2 minutes rest between each of the 4 minutes.

STRENGTH WOD


Snatch
Work to a heavy single

C&J
Work to a heavy single

Back squat
90%x1x5

Chin Ups
3x Max Reps 3 min R

Windmills
3x5 L/R



Aspects of " Fitness"

The CrossFit Method seeks to condition the key aspects of all round Fitness.
Including improving efficiency and increasing work capacity of

The interlinked Cardio Vascular Aerobic and Anaerobic Systems

Relative Strength

Power to Body weight Ratio

Flexibility and Range of Joint Mobility

Coordination

Agility

Balance

These Aspects together form the basis of efficient and effective human movement the training of which should be included in any focused Fitness routine. This is achieved by Cross Training the skills of multiple modalities, which have functional movement at their core.
Through this individuals develop a high level of competency at the above aspects of fitness, developing a core strength and conditioning that can be applied to any specific performance sets with minimal refinement.