CrossFit Sydney "Foundations"

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au





CFHQ WOD
Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Push Jerk
5-5-5-5-5



ENDURANCE WOD

Swim: 5 x 50m/y ALL OUT SPRINTS… 3 min recoveries.

Bike: 3 x 2k ALL OUT SPRINTS... 5 min recoveries.

Run: 4 x 300m ALL OUT SPRINTS… 5 min recoveries

C2: 4 x 375m ALL OUT SPRINTS… 5 min recoveries.


STRENGTH WOD

Back squat
87%x2x5

Snatch DL
118%x2x3

Push Press
85%x3x5


L Sit Chin Ups
5x3 1min R


CrossFit Foundations

CrossFit Conditioning seeks to perform the basics of movement correctly, efficiently and at relative high intensity.

Time is spent correcting the Squat, the Press, the Pull of many BW and Weighted Movements.

The simplest BW exercises such as the Chin Up, the Push Up, and the BW Squat are often performed incorrectly or inefficiently. Yet these movements are the foundations of many weighted exercises. Practise and ongoing corrections and refinement of the basics are integral to CrossFit conditioning.