CrossFit Sydney "An Idea"

CrossFit Conditioning
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Personal Training,Group Sessions,Equipment
Contact
Fitness@CrossFitSydney.com.au







CFHQ WOD

For Time
3Rds
60 seconds L-sit
20kg barbell Good mornings, 30 reps
60 Abmat sit-ups
10kg plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.


ENDURANCE WOD

Choose ONE of the following sports:

80% effort for the first half, 90% effort for the last half. Choose distance based on your event.

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5 miles , U: 10 miles

C2: SC: 2k , LC: 5k , U: 8k



STRENGTH WOD

Snatch pull off blocks (mid-thigh)
100% x 5 x 5

Back squat
80% x 2 x 6

3 sets; no rest:
10 DB push press
10 DB hang high pull



An Idea

Imagine an idea that propels athletes and soldiers alike to seek even higher base levels of competentcy.
Imagine an idea that is so open source nimble, and ever self correcting, self improving in its daily application that it doesn't risk irrelevancy.
Imagine an idea that changes they way the health care rehabilitation industry (physical therapy) organizes and implements its care.
Imagine an idea that carries such self evident truth with it that thousands of people spontaneously form community and fellowship.
Crossfit promotes daily self competition, self reflection, and self refinement.
"Becca"