CrossFit Sydney " Form"

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





CFHQ WOD

For Time
45reps Double Unders
45reps 60kg Squat Clean
45reps Ring Dips
45 reps Double Unders

Record Time taken


ENDURANCE WOD

Swim, Bike, Run, C2

Cover as much distance as possible in each of the specified time intervals.

6min TT
3 min rest
4 min TT
2 min rest
1min TT
30 sec rest
30 sec TT
15 sec rest
15 sec TT

STRENGTH WOD

3 Position Clean ( Floor knee midthigh)
60%x3sets

Push Jerk + Jerk
70%x4sets


For Time
3 Rds
10 sandbag Power Clean + Push Press 50% BW
15 Kipping pull Ups



What about Form?

Form and technique will suffer when going for a best time,however generally it is recommended that beginners concentrate on form and simply allow time to tick by,this will maintain the intensity of the WO in its own right. As your skill level increases then with correct scaling of reps and weights,"For Best Time" can be attempted.However "Best Times" usually accompany repetition's of a WO due to familiarity and improved technique,regardless of whether its an official attempt or not.