CrossFit Sydney "Rankings"

CrossFit Conditioning
Try the Method
Personal Training Sport or Goal Specific Sessions Available
Contact
Andrew@CrossFitSydney.com.au






CFHQ WOD

Pull Up Ladder
1st minute 1 Pull Up 2nd Minute 2 pull Ups etc until you can not complete the pull ups required in the minute

Record minute reached and fractions

ENDURANCE WOD

CFE Choose one sport for the following...

Swim: RPE of 12 for 15 minutes... You may not go above 12 for the first half of this effort. If you feel good, icrease RPE as to how you see fit... Just never go below 12 RPE.

Bike : RPE of 12 for 30 minutes... You may not go above 12 for the first half of this effort. If you feel good, icrease RPE as to how you see fit... Just never go below 12 RPE.

Run: RPE of 12 for 30 minutes... You may not go above 12 for the first half of this effort. If you feel good, icrease RPE as to how you see fit... Just never go below 12 RPE.

C2: RPE of 12 for 20 minutes... You may not go above 12 for the first half of this effort. If you feel good, icrease RPE as to how you see fit... Just never go below 12 RPE.


STRENGTH WOD


Back squat
90%x2x2
5min Rest

Snatch Pull
107%x1x2

Shoulder Press
80%x4x4


pull ups
3x Max rep

GHD Sit Ups
3x10


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!