CrossFit Sydney "How to use the WODs?"

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09 CF Affiliate Games Aromas




CFHQ WOD

Cindy
20min
For Rds
5 Pull up
10 Push ups
15 Squats

Record rds completed and fractions

Or

Mary
For rds
20min
5 HSPU
10 Pistols
15 Pull ups

Record Rds complete and fractions



ENDURANCE WOD

Choose ONE of The Following Sports:

90% of best time or 90% of the time from the WOD on 8-19-09

Swim: 600m Tempo 90%

Bike: 12 mile Tempo 90%

Run: 5k Tempo 90%

C2: 4k Tempo 90%

STRENGTH WOD

power Snatch+Snatch
60%x3x3
65%x3x2

Jerk
70%x2x4

Back squat

60%x6x2 65%x6->70%x4

Clean Pull
85%x5x4

Windmill
3x5 L/R


How to use the WODs?(Work Out of the Day)

CFS will post the HQ WOD, ENDURANCE WOD, and STRENGTH WOD
Allowing individuals for cycling through different focus within there training or specific focus for events.

CF HQ WOD
Can be used as a stand alone conditioning unit that can integrated into your own sport specific training.HQ WOD give you a all round basis of strength and conditioning. Broad by design it generally demands a degree of skill acquirement and increases in movement efficiency over a initial period.

ENDURANCE WOD
Created for those with an Endurance bias as a focus for training.
The Endurance WOD is designed to be completed in conjunction with the CFHQ WOD giving specific endurance training in High intensity format.If you have Tri/ Cycling or running as your sport we recommend you try this WOD Endurance. A training split of 4~6 hours between HQ WOD and Endurance WOD is recommended.The aim is efficient use of training time to best equip individuals for endurance events.

STRENGTH WOD
WOD Strength is designed as a stand alone cycle for developing relative strength and improved performance in Clean &Jerk and Snatch lifts. Based around 1RM% of complex lifts and ballistic lifts it will also give you a progressive template for improving your 1RM in basic Lifts. A byproduct can be Mass Gain (largely dependent on nutrition) however its focus is improve strength.
Small 10min in duration Metabolic Conditioning circuits can be used in conjunction with the WOD Strength to maintain strength and conditioning without taking away from progressive strength gains.
If using WOD Strength in conjunction with HQ WOD it is best to scale one or the other in relation to your goals of either strength gains or increased anaerobic conditioning.