CrossFit Sydney

Strength and Conditioning for Every Body
Try the Method
Andrew@CrossFitSydney.com.au





CFHQ WOD

Dead Lift
1-1-1-1-1-1-1

Record Loads


ENDURANCE WOD

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10x8

STRENGTH WOD

Back Squat
83%x3x5

Snatch DL
110%x3x3

Push Press
80%x5x5


3Sets
1min Rest
Chin Ups
Max reps

Weighted GHD Situps x10


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.