CrossFit Sydney "Sport Specific"

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au







CFHQ WOD

Fran
For Time
21-15-9 reps
45kg Thruster
Pull Ups

Record time taken

ENDURANCE WOD

Choose ONE sport and do the following for your distance:

90% Of Best Time for your set Distance.

Swim: SC: 600m , LC: 800m , U: 1000m

Bike: SC: 12 mile , LC: 20 mile , U: 30 mile

Run: SC: 2 mile , LC: 10k , U: 13.1M

C2: SC: 3k , LC: 5k , U: 8k

STRENGTH WOD

Snatch
70%x3x2 75%x2x3

Snatch Pull
100%x3x5

Snatch Push Press
83%x3x5

Back Squat
85%x4x5

Hanging leg rise
3x15

Plank
2x max


Sport Specific Performance

Want to get better at a Sport then at some stage you will have to devote more time to that specific sport skill set and movement patterns. Depending on your present skill level improvement may require stages of focus to progress efficiently.

CrossFit provides a base line conditioning that is ideal for most power sports. That said, CrossFit programming can be adjusted and "tweaked" to suit and aid on going sport specific skill development just as CrossFit is scaled to suit the individual.

Crossfit Conditioning will complement SSP by maintaining and/or increasing work capacity and prevent possible injuries.

Got a Sport?
Then get the CrossFit advantage.