CrossFit Sydney "Core S&C"

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





CFHQ WOD

For Time
2Rds
Right Arm Bar Bell Push Press 12 reps
Left Arm Deadlift 12 reps
Run 800 m
Left Arm Bar Bell Push Press 12 reps
Right Arm Deadlift 12reps
Run 800m

Record Loads and time taken


ENDURANCE WOD

Swim: 3 x 500m (1 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

Bike: 3 x 5k (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

Run: 3 x 1 mile (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

C2: 3 x 1500m (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

Only 1 foul... If your last interval is not the fastest. Foul: 2 min Max Rep Push Ups

STRENGTH WOD

Snatch
60%x1x5

Power Clean+Push Jerk+Jerk
75%x1x5

Front Squat
90%x1x3


Core Strength and Conditioning

This phrase has a double meaning

1. The CrossFit method seeks to create a foundation base line level of fitness that has application to all athletic past times.

2. The CrossFit Method seeks to condition and strengthen the Core Muscles.
Efficient and productive human movement relies on extension and flexion of the hips and extension flexion and rotation of the trunk and torso, ”the core muscles”. These movements originate at the core and are relayed at increasing velocities to the extremities.

The CrossFit Method strengthens the Core Muscles through mixed modality cross training involving functional movement at high intensities, coupled with a core curriculum that emphasizes learning new skills and sports to assist in improving and applying their fitness conditioning.