CrossFit Sydney "Aims"

CrossFit Conditioning
Try the Method
Andrew@CrossFitSydney.com.au




CFHQ WOD

For Time
5 Rds
30 GHD Sit Ups
25 Back extensions

Record time taken


ENDURANCE WOD

Swim: 2 x 500m/y all out sprint. 2 min recoveries. NO PENALTIES
Bike: 2 x 5k holding best possible pace... 2min recoveries. NO PENALTIES. All out sprints
Run: 2 x 1000m / 1k with 2 min recoveries…. NO PENALTIES. All out sprints.
C2: 2 X 1200m with 2 min recoveries... NO PENALTIES. All out sprints

STRENGTH WOD

Snatch
100%x1

C&J
90%x1x2

Front squat
Heavy Single

Over Head Sit Ups
3x10


Aims

The aim of CrossFit has been to forge a broad, general, and inclusive fitness. We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable. Looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing.
G Glassman

CrossFit Sydney " Attrition"

CrossFit Sydney
Strength and Conditioning for Every Body
Sport and Goal Specific Personal Training Available
Andrew@CrossFitSydney.com.au





CFHQ WOD

"Barbara"
For Best Split
5Rds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.


Record Splits


ENDURANCE WOD

Choose ONE Of The Following Sports:
Swim, Bike Run, C2

All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.


STRENGTH WOD
Snatch
95%x1x2

C&J
95%x1x2

Front Squat
95%x1x2

Hanging Leg Rise
3x10


Attrition

The Crossfit method places individuals into routines that impose pressure to perform against time or loads. Tasks are set, and the goal is to complete them in best time, best form, best load possible. At some stage regardless of previous experience, fitness levels etc, attrition sets in.

Attrition and fatigue cause people to access more then just muscular actions. You will have to "Dig Deep" and put some mental determination into the task at hand. This psychological effect can be just as important as the effect of the routine on your CV System.
There are times in sport and life that individuals are placed in situations that are uncomfortable, difficult perhaps dangerous and regardless of experience, aptitude or intelligence you will have to grit it out or quit.
Rarely in Gym based fitness programs is there this type of necessity.
Pushing yourself through training that stimulates pressured performance is seen as "Character Building" in common wisdom. CrossFit brings that to your gym routine and beyond.
A conditioning routine without the presence of some kind of attrition based training format robs participants of the important aspect of psychological conditioning.

CrossFit Sydney "CFT"

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





CFHQ WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


Add loads together for CFT


ENDURANCE WOD

Swim: RPE of 15 for 15 minutes... Do not exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE.
Bike : RPE of 15 for 30 minutes... Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE.
Run: RPE of 15 for 30 minutes... Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE.
C2: RPE of 15 for 20 minutes... Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE.

STRENGTH WOD

Power Snatch+Snatch
80%x3

Clean +Push Jerk
70%x3


For Time
3 Rds
600m Row
1min Rest



CrossFit Total (CFT)

This WOD is a way of determining your 1 Rep Max for the 3 Central Lifts of Squat,Press and Pull (Deadlift).
This total will give you a reference point to compare future WOs and a method of caluating approx loads for other strength based protocols used in the WODs[eg: 5x5,7x3]
Ideally you should have some approx loads in your mind for 5 Rep Max, 3 Rep Max and 1 Rep Max.

How do I go about it?

Warm Up

Aproach the first lift by doing 15 to 20 reps at a light weight paying attention to form.[eg:empty bar]
Rest
Perform 5 reps at a greater load but below your 5 rep max.
Rest
Perform 3 reps at a greater loads but below your 3rep max
Rest
Perform a Heavy single at approx 3 Rep Max
You are ready.

You have 3 attempts to achieve the best 1 Rep Max you can perform.
Rest >3mins between attempts

Gee yourself the F up,or get your partner to charge you up!!(feel free to be creative in this process and send all photos or vids to CrossFitSydney)

First Attempt Your 3 Rep Max or slightly above[Use the result [Fail or Clean lift] to determine whether to attempt more or less load. ]-Rest
Second Attempt Your 2 Rep Max or slightly above[Use the result [Fail or Clean lift] to determine whether to attempt more or less load.] -Rest
Third Attempt
Load what you believe to be your Maximal Effort,attempt the Lift.Your performance in the previous two lifts should guide your load.

Continue the Process for the next Lift.

Some Precautions From Coach M Rippetoe

Don't be a F ing Idiot
Don't CFT if you are injured to the extent that a CFT will aggravate the problem.

Don't Overreach
Be ambitious not greedy.

Don't Cheat
This is a test,its designed to measure whats there,not create something that's not.
That's what training is for.

CrossFit Sydney "Power"

CrossFit
Try the Method
Andrew@CrossFitSydney.com.au



CFHQ WOD

For Time
15 HSPU (Hand Stand Push Ups)
1 L Sit Chin Ups
13 HSPU (Hand Stand Push Ups)
3 L Sit Chin Ups
11 HSPU (Hand Stand Push Ups)
5 L Sit Chin Ups
9 HSPU (Hand Stand Push Ups)
7 L Sit Chin Ups
7 HSPU (Hand Stand Push Ups)
9 L Sit Chin Ups
5 HSPU (Hand Stand Push Ups)
11 L Sit Chin Ups
3 HSPU (Hand Stand Push Ups)
15 L Sit Chin Ups
1 HSPU (Hand Stand Push Ups)

Record time taken

ENDURANCE WOD


Swim: 3 x 400m... Deviate no more than 30 sec from fastest 400m. Recover 3 min between efforts.

Bike: 3 x 4 miles... Deviate no more than 90 sec from fastest 4 mile. Recover 5 min between efforts.

Run: 3 x 1.5 miles... Deviate no more then 90 sec from fastest 1.5 mile. Recover 5 min between efforts. " SC, do 2x only!

C2: 3 x 1500m... Deviate no more then 20 seconds from fastest 1500m. Recover 4 min between efforts.


STRENGTH WOD

Snatch
90%x1x3

C&J
90%x1x3

Back squat
90%x2x2

For Time
20-16-12 reps of
Kipping Pull Ups
DB Power Snatch 20% BW


Power

Power is equal to force times the velocity of the muscle action.
Aspects of Power include coordination, strength and muscle size all requiring agility in application.
If power performance is to be maximized within the individual then both Force and Velocity components must be trained effectively and efficiently.

Train for Effect

CrossFit

CrossFit Sydney

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au





CFHQ WOD

"Mr Joshua"
For Time
5Rds
400m
30 GHD Sit Ups
115kg DL 15 reps

Record Time

ENDURANCE WOD

Swim, Bike, Run, C2

40:20x5

40 seconds on, 20 seconds off for 5 rounds. All out Efforts, Terrain and Incline are your choice.

STRENGTH WOD

Muscle Snatch
Heavy Single

Snatch
80%x1x5

C&J
80%x1x5

For Time
3Rds
15 Pull Ups
25 Sit Ups

Efficient Training protocols
G. Gregory Haff, PhD, CSCS

Researchers from McMaster University in Ontario, Canada,compared the metabolic and performance adaptation of high intensity sprint interval training with that of traditional interval training. Either a high volume endurance training
group or a low volume sprint interval training group. Both groups performed six training session over two weeks of training. The endurance training group exercised at 65% of maximal aerobic power (~175 w) for between 90-120 min for a total of 6500 kj of work. Th e sprint interval group performed four to six sets of 30 second sprint intervals with a four minute recovery between each set for a total of 630 kj of work.

There were no differences in the physiological adaptations between the two groups. Th e authors concluded that sprint interval training was a very time efficient method for improving endurance which has the potential to induce rapid performance and muscle adaptations which are comparable to endurance training.

CrossFit Sydney "An Idea"

CrossFit Strength & Conditioning
Try the Method
Andrew@CrossFitSydney.com.au



CFHQ WOD

Hang Power Clean
1-1-1-1-1-1-1-1

Record Loads


ENDURANCE WOD

Choose One Of The Following Sports:
Swim, Bike, Run, C2

Swim: 800m TT

Bike: 20 Mile TT

Run: 10k TT

C2:5k TT

STRENGTH WOD

Snatch
85%x1x4

C&J
85%x1x4

Front Squat
85%x2x3

Weighted GHD Sit Ups
3x10

KB Side Bends
3x10



An Idea

Imagine an idea that propels athletes and soldiers alike to seek even higher base levels of competentcy.
Imagine an idea that is so open source nimble, and ever self correcting, self improving in its daily application that it doesn't risk irrelevancy.
Imagine an idea that changes they way the health care rehabilitation industry (physical therapy) organizes and implements its care.
Imagine an idea that carries such self evident truth with it that thousands of people spontaneously form community and fellowship.
Crossfit promotes daily self competition, self reflection, and self refinement.

"Becca"

CrossFit Sydney

CrossFit Sydney
Function Variety Intensity
Personal Training and Group Classes
Andrew@CrossFitSydney.com.au





CFHQ WOD

Run 10km

record Time

ENDURANCE WOD

Swim, Bike, Run, C2

10:5x20
10 seconds on, 5 seconds off for 20 rounds. These are all out efforts!
Incline and terrain are your choice.

STRENGTH WOD

Snatch
90%x1x2

C&J
90%x1x2

Front Squat
90%x2x2

K2E
3x10


Hard Bits?

Becoming fit isn't complicated at all physically, you just have to work hard repeatedly on a varied group of key exercises (eg: squats, pull-ups, Olympic lifts, rowing, running, swimming, handstand pushups, and ring work) and let your body recover from the workouts and improve.

The hard bit is the mental aspect.

CrossFit Programming is mentally challenging and fatiguing. The Intensity and the task completion based protocols will find you wanting to quit, stop or at least rest a little longer. Attrition is not a maybe but a certainty.
Strategies will emerge for your best way through such intensity, but all will take a certain mental commitment and determination that is uncommon in Gym based programs.
Take it on
CrossFit
Function Intensity Variety

CrossFit Sydney "Movement Efficiency"

CrossFit Sydney
Try the Method
Fitness@CrossFitSydney.com.au





CFHQ WOD

For Time

10 GHD Sit ups
10 Hip and Back extensions
40kg Thrusters 30 reps
50 pull Ups

30 GHD Sit ups
30 Hip and Back extensions
40kg Thrusters 20 reps
35 pull Ups


50 GHD Sit ups
50 Hip and Back extensions
40kg Thrusters 10 reps
20 pull Ups

Record Time taken


ENDURANCE WOD

Swim, Bike, Run, C2

3 Rounds of:
1min on 1 min off, 1min on 1min off, 1min on 1min off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.

Foul if you go over or under your 1st round distance. RPE of no less than 16.

Foul= 1 min of max rep push ups

STRENGTH WOD

Power Snatch
Max Attempt

Power Clean
Max Attempt



3Sets

Strict Pull Ups
Max Reps

Knees to Elbows
15 reps




CrossFit :Improving Efficiency of Movement Patterns

Increasing strength and work capacity through CrossFit training increases performance by increasing economy of movement and improving work capacity.
Strength gains through such efficiency then cause aerobic activity to represent a lower level of intensity requiring less active muscle to complete the same amount of work. This lower muscle activity demands less ATP and less O2.

Creating greater neural and physical efficiency of movement and reduces the demands on O2 consumption.

Which means

:Expending less energy and consuming less O2

:Increasing productive work capacity within set time durations

End Result
You get CrossFit

CrossFit Sydney "Specialization"

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au





CFHQ WOD

Over head Squat
3-3-3-3-3

record Loads

ENDURANCE WOD

Swim: 12 min @ 95% RPE 18-19

Bike: 30min @ 95% RPE 18-19

Run: 20min @ 95% RPE 18-19

C2: 12min @ 95% RPE 18-19

STRENGTH WOD

Snatch
85%x1x4

C&J
85%x1x4

Back squat
85%x2x3

For Time
200m Row
20 Sit Ups
300m Row
30 Sit ups
400m Row
5 Burpees



Specialization

A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, and die gallantly.

Specialization is for insects."

----Robert Heinlein

CrossFit Sydney "The Method"

CrossFit Conditioning
Get Functional
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au







CFHQ WOD


For Time
70kg Power Clean 15 reps
30 ring dips
70kg Power Clean 12reps
24 Ring Dips
70kg Power Clean 9 reps
18 Ring Dips
70kg Power Clean 6reps
12 Ring Dips
70kg Power Clean 3reps
6 Ring Dips

record time taken



ENDURANCE WOD

Swim, Bike, Run C2

Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6


STRENGTH WOD

Power Snatch
80%x2x3

Power C&J
80%x1+2x3



for Time
3Rds
15 Kippers
10KB Snatch 25%BW


The CrossFit Method

Diet: nutrition is the fuel for fitness and health

Metabolic Conditioning: Conditioning of the energy systems of human body, Aerobic lactic acid and phosphocreatine

Dynamic Body Weight Movement: creates functional body control and improves range of motion, balance and agility.

Strength and Power based Lifting/Throwing: creates ability to exert control over external objects and develops power/strength ratios

Outdoor Pursuits/Sports: application and exposure to competitive elements refines specific skills and allows exposure to randomized and unpredictable events of the greater world.

CrossFit Sydney "How to do CrossFit?"

CrossFit Conditioning
Get Function
Contact
Andrew@CrossFitSydney.com.au




CFHQ WOD

For Time
30-25-20-15-10-5 reps of
Virtual Shoveling (2okg Bar +20kg Plate over 50cm height
Chin Ups


Record time Taken

ENDURANCE WOD

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

STRENGTH WOD

Snatch
85%x1x4

C&J
85%x1x4

Friont squat
85%x2x3

GHD Sit up + Russian Twist
3x10




How to do CrossFit?

Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. "Mechanics," then "Consistency," and then "Intensity" - this is the key to effective implementation of CrossFit programming.

Incremental progressive improvement is the goal of CrossFit Conditioning. The goal is not "winning a WO" or being the best at CrossFit but to continuously improve your skill and conditioning levels. Creating a preparation base of diverse high level skills and conditioning that are efficient and effective in application for whatever endeavour you choose.

CrossFit Sydney "Aspects of Fitness"

CrossFit Conditioning
Try the Method
Andrew@CrossFitSydney.com.au




CFHQ WOD

Run
5km

record time taken

ENDURANCE WOD

Swim: SC: 800m TT, LC: 1000m TT, U: 1200m TT

Bike: SC: 12M TT, LC: 20M TT, U: 30M TT

Run: SC: 5k TT, LC: 10k TT, U: 10M TT

C2: SC: 2k TT, LC: 3k TT, U: 5k TT

STRENGTH WOD

Snatch
Heavy Single

C&J
Max Attempt

Front Squat
Heavy Single


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.

CrossFit Sydney "M.E.?"

CrossFit Conditioning
For Life For Sport
Get Function
Contact
Fitness@CrossFitSydney.com.au





CFHQ WOD

Front Squat
5-5-5-5-5

Record Loads

ENDURANCE WOD


Swim, Bike, Run, C2

Sprint/Recover: 3 rounds of (20sec/60sec, 20sec/50sec, 20sec/40sec, 20sec/30sec, 20sec/20sec, 20sec/10sec) Start next round after 10 sec rest...

STRENGTH WOD

Snatch Balance +2 OHS
65%x3

Tall Snatch
35%x2x3

Pull Ups
3x Max

Hanging Leg Rises
3x15



What's an M.E. Day?

M.E. stands for Maximal Effort.

These days focus on increasing individuals relative strength through weight bearing protocols built around compound movements.

CrossFit Sydney will instruct and correct technique for the following lifts on most M.E. Days.

The Big 3 are
the Squat
Military or Standing BB Shoulder Press
the Dead Lift.

Other Slow Lifts Include

Bench Press
Front Squat
Overhead Squat
Weighted Chin Ups

Other Ballistic Lifts Include
Clean & Jerk and break downs
Snatch and break downs

CrossFit Sydney "Lactate Threshold"

CrossFit Conditioning
Try the Method
Andrew@CrossFitSydney.com.au




CFHQ WOD

10 Rds
3 Weighted Grip Chin Up +20kg
5 Strict Chin ups
7 Kipping Chin Ups

For weighted pull-ups place a 20kg dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

ENDURANCE WOD


Swim, Bike, Run, C2

10:20 x 16
10 seconds on 20 seconds off for 16 rounds:
All out efforts! Terrain or incline is your choice.

STRENGTH WOD

Front Squat
Heavy Single

Rack Jerk
80%x1x3

For Time
3Rds
400m Row
10 Box Jumps
5 Clapping Push Ups


Lactate Threshold

What is it?

When the body is at rest or at regular work conditions, your metablolic rate creates a balance between lactate production and blood lactate removal. The Lactate Threshold (the Margin in which your body can no longer remove lactate as fast as it is produced) directly refers to exercise stress, which produces a rapid increase in blood lactate and a decreased or less then efficient lactate removal.

Protocols that combine high volume (high work capacity), maximal steady –state training (Fluctuating Intensity Work) and Interval Training (high Intensity Work) result in increased Lactate Threshold.

Generally thought to be a concern for Power Athletes Lactate Threshold training (conditioning to improve the bodies ability to balance blood lactate production and removal during times of exercise stress) can dramatically improve performance in endurance events as will as power orientated events.

For the Generalist?
So what’s it all mean to me Recreational Jo?

Protocols that focus on Lactate Threshold improvement create a time efficient format that has multiple impacts on every aspect of fitness. Providing a board-reaching program in minimal time. That with appropriate nutrition and recovery techniques, individuals are left with an ideal conditioning structure that produces abilities and allows time to be applied to other disciplines.

CrossFit Sydney "The Word"

CrossFit Conditioning
Get Function
Contact
Fitness@CrossFitSydney.com.au




CFHQ WOD

For Time
4rds
400m
15 HSPU
9m Rope Ascent (no feet)

Record time taken

ENDURANCE WOD

Cover as much distance as possible.

Swim: 15min

Bike: 35min

Run: 35min

C2: 15min


STRENGTH WOD

Muscle Snatch
70%x3x3

Clean +Push Jerk+ Hang Clean+Jerk
60%x3

For Time
3Rds
200m
20 Kipping Pull Ups


Spreading the Word

The CrossFit methodology depends on full disclosure of methods, results, and criticisms, and we’ve employed the Internet (and various intranets) to support these values. Our charter is open source, making co-developers out of participating coaches, athletes, and trainers through a spontaneous and collaborative online community. CrossFit is empirically driven, clinically tested, and community developed.
G Glassman

CrossFit Sydney "Experience!"

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




CFHQ WOD

Hang Power Clean
1-1-1-1-1-1-1

Record Loads

ENDURANCE WOD

Choose ONE of the Following Sports:
Swim: 4x(25m/y + 50m/y + 100m/y)

Bike: 4x(1/4mile +1/2mile +1mile)

Run: 4x(100m + 200m+ 400m)

C2: 4x(150m +300m+ 600m)

Rest the exact time it takes you to do each interval in each set. EX. 100m run in 15 sec. rest 15 sec then 200m run, rest 200m time, run 400m, rest 400m time, run 100m, etc.
Foul if you miss your interval time on any one of the intervals.
Foul = Bottom to Bottom Tabata squats. hold at bottom for 10sec.

STRENGTH WOD

Back squat
90%x2x2

Snatch pull
107%x1x2

Press
80%x4x4

Weighted GHD Sit Ups
3x10

Russian Twists
3x20



Ode to the People who Do.

It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."
-Teddy Roosevelt

CrossFit Sydney "What is CrossFit?"

CrossFit Strength&Conditioning
Get Function
Fitness@CrossFitSydney.com.au






CFHQ WOD

Dead Lift
3-3-3-3-3

Record Loads


ENDURANCE WOD

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

STRENGTH WOD

Snatch
Heavy Single

C&J
Heavy Single

Back Squat
Heavy Single


GH Raise
3x10


What is CrossFit?

The CrossFit protocol is designedby G&L Glassman.
We believe it is ideal base conditioning for people who are looking for a challenaging yet rewarding fitness program for life or for people who actively engage in outdoor pursuits or have intense phsyical challenage as part of their vocation.
CrossFit produces what we believe to be a truly functional fitness level that is highly transferable to all athletic pursuits as well as daily physical tasks.
Crossfit is a foundational Core and Conditioning program that seeks to elicit as broad as adaptation response as possible utilizing training formats derived from Gymnastics, Olympic Weight Lifting, Sprinting and Combat disciplines.
Individuals within the program develop greater understanding of applying force while maximizing strength to weight ratio and functional range of movement. Enhancing individual’s competency in physical tasks by improving Cardiovascular and Respiratory Endurance, Strength, Flexibility, Power, Agility, Coordination and Balance.
What results is the ability to apply strength and power in real world environments and or sports providing either a stand alone conditioning routine or a platform for sport specific performance.

What Crossfit isn’t!
We are not a Hypertrophy or Curves program centered on making you look good in underwear! (Although this may be a result)
We are not Psychiatrists!
We are not a Sport!
We are not a Knitting Group!

CrossFit Sydney "Isolation?"

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au





CFHQ WOD

"Murph"
For Time

1.6km
100 Chin Ups
200 Push ups
300 Squats
1.6km

Record time taken


ENDURANCE WOD

Do CFHQ WOD

STRENGTH WOD

Front squat
80%x3x5

Snatch Pull
105%x2x3

Rack Jerk
Heavy Single


For Time
3 rds
500m Row
30 Sit Ups
10 Box Jumps

Isolation Equipment for Functional performance based training Methods?

“The use of machines that buttress joints and restrict
range of motion at specific joints not only retard the
various levels of motor learning required for optimal
functional performance, but can encode patterns
that are directly detrimental to both performance and
the avoidance of injury.”

Stuart McGill