CrossFit Sydney "The Method"

CrossFit Conditioning
Try the Method
Fitness for Life,for Sports
Fitness@CrossfitSydney.com.au






CFHQ WOD

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a 10kg vest or body armor, wear it.

Record time taken


ENDURANCE WOD

Bike and C2 ONLY!

Bike: 10 Rounds: Ride your body weight in Watts for 1min, at the 1min limit, Sprint for 10 sec to reach Maximal wattage. Rest 2min between Rounds. "Computrainer, Power Tap or Erg to measure for accurate readings".

C2: 10 Rounds: Row your body weight in watts for 1min (Pounds), at the 1min limit pull 8 strokes as hard as possible to attain Maximal wattage, Rest 2min between Rounds.

STRENGTH WOD

Muscle snatch
max for day

Power snatch
80% x 1 x 4

Power clean & power jerk
80% x 1 x 4

Overhead squat
85% x 1; 70% x 2 x 2

3 sets:
A1. 10 sandbag power clean + push press - 80-100% BW; no rest
A2. 3 rope climbs



The CrossFit Method

Diet: nutrition is the fuel for fitness and health

Metabolic Conditioning: Conditioning of the energy systems of human body, Aerobic lactic acid and phosphocreatine

Dynamic Body Weight Movement: creates functional body control and improves range of motion, balance and agility.

Strength and Power based Lifting/Throwing: creates ability to exert control over external objects and develops power/strength ratios

Outdoor Pursuits/Sports: application and exposure to competitive elements refines specific skills and allows exposure to randomized and unpredictable events of the greater world.