CrossFit Sydney "Progression"

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







CFHQ WOD

Tyler

For time

5Rds
7 Muscle Ups
45kg SDL HP 21 reps


Record time taken



ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 10 x 100m/y wearing a t-shirt or board shorts, holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.


Foul: If you deviate more than the specified time.

Foul: 75 alternating "aka Random hand" push ups


STRENGTH WOD


Snatch
Heavy Single

C&J
Heavy Single

Back Squat
85%x4x5

Reverse Hyper Extensions
3x20




Ongoing Incremental Progression

The focus of CrossFit Conditioning is on individual improvement and progress through efficient movement.The time,loads, Rds and performance of others should be a motivator not a goal to be beaten.
Individual participation and exposure to the experience of the Work Out is the overall goal and from which the benefits will be apparent.

Training for Effect,Do the Training,Experience the Effect!
CrossFit