Get Fit,Get Functional
Fitness@CrossfitSydney.com.au
Liz Hanging Out
CFHQ WOD
For Time
4Rds
50m Walking Lunge
50 sit ups
Record time taken
ENDURANCE WOD
Choose ONE Of the Following Sports:
30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!
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 30:20x8
STRENGTH WOD
C&J
75%x2 80%x1x4
Clean DL
113%x4x5
Front squat
89%x2x5
For Time
4Rds
10m Shuttle run x4
15 Kipping Pull Ups
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.
No comments:
Post a Comment