CrossFit Sydney "Foundations"

CrossFit Conditioning
Try the Method
Sport or Goal Specific PT Sessions Available
Fitness@CrossFitSydney.com.au










CFHQ WOD

For Time
5Rds
40 Double-unders
30 Box jumps, 60cm
20 Kettlebell swings,24kg

Record time taken



ENDURANCE WOD

Choose ONE of The Following Sports

Swim, Bike, Run, C2

2 Rounds of:

1min on 3 min off, 1min on 3 min off, 1min on 3 min off

No pacing, This interval set is to be done as close to all out as possible on each Interval.


STRENGTH WOD

Back squat
95% x 3 x 3

Bulgarian split squat
3 x 4

RDL
3 x 5

Ab work of choice


CrossFit Foundations

CrossFit Conditioning seeks to perform the basics of movement correctly, efficiently and at high intensity.

Time is spent correcting the Squat, the Press, the Pull of many BW and Weighted Movements.

The simplest BW exercises such as the Chin Up, the Push Up, and the BW Squat are often performed incorrectly or inefficiently. Yet these movements are the foundations of many weighted exercises. Practise and ongoing corrections and refinement of the basics are integral to CrossFit conditioning.