CrossFit Sydney "The Method"

CrossFit Conditioning
Intensity over Duration
Fitness@CrossFitSydney.com.au







CFHQ WOD

"McGhee"

30min
As Many Rds as Possible
125kg Deadlift, 5 reps
13 Push-ups
9 Box jumps, 60cm

Record Rds Complete and Fractions


ENDURANCE WOD

Choose ONE Of the following Sports then do:

Swim, Bike, Run, C2

9x1min On, 1 min Off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.

Foul if you go over or under your 1st round distance. RPE of no less than 16.

Foul= 2 min of max rep push ups.


STRENGTH WOD

Snatch
65% x 2 x 4

Clean & jerk
65% x 2 x 4

Snatch push press + overhead squat
65% (of snatch) x 3 + 3 x 4

Back extensions
(unweighted) 3 x 10-15



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.