CrossFit Sydney "Core Strength and Conditioning"

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au







CFHQ WOD

4Rds

800m

3min Rest

Record Splits


ENDURANCE WOD

Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)


STRENGTH WOD

Clean pull off blocks (mid-thigh)
100% (of clean) x 5 x 5

Back squat
80% x 4 x 6

Bulgarian split squat (DBs)
3 x 8

3 sets; no rest:
15 KB swings
10 pull-ups




Core Strength and Conditioning

This phrase has a double meaning

1. The CrossFit method seeks to create a foundation base line level of fitness that has application to all athletic past times.

2. The CrossFit Method seeks to condition and strengthen the Core Muscles.
Efficient and productive human movement relies on extension and flexion of the hips and extension flexion and rotation of the trunk and torso, ”the core muscles”. These movements originate at the core and are relayed at increasing velocities to the extremities.

The CrossFit Method strengthens the Core Muscles through mixed modality cross training involving functional movement at high intensities, coupled with a core curriculum that emphasizes learning new skills and sports to assist in improving and applying their fitness conditioning.