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Fitness@CrossFitSydney.com.au
CFHQ WOD
Clean
15min
1 rep on the Minute every Minute
Record Lowest and Highest load
ENDURANCE WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
40:20x5
40 seconds on, 20 seconds off for 5 rounds. All out Efforts, Terrain and Incline are your choice.
STRENGTH WOD
Muscle snatch
max for day
Power snatch
80% x 1 x 5
Power clean & power jerk
80% (of PC) x 1 x 5
3 sets:
10 DB bent row; no rest
10 1-arm DB bench press (per arm); 1 min rest
Aims
The aim of CrossFit has been to forge a broad, general, and inclusive fitness. We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable. Looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing.
G Glassman
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