CrossFit Sydney "How to do CF?"

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







CFHQ WOD

For time

Row 2K
50 Wall-ball shots, 10kg Ball
Row 1K
35 Wall-ball shots, 10kg ball
Row 500 meters
20 Wall-ball shots, 10kg ball

record time taken


ENDURANCE WOD

Choose ONE Of The Following Sports

Swim, Bike Run, C2

Swim: SC: 12min, LC: 15min, U: 35min

Bike:SC-LC 60min, U: 80min

Run: SC: 20min, LC: 30min, U: 60min

C2: 25min


STRENGTH WOD


Clean pull off blocks (mid-thigh
110% (of clean) x 3 x 3

Back squat
85% x 5 x 5

Bulgarian split squat (DBs)
3 x 5

RDL
4 x 5


How to do CrossFit?

Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. "Mechanics," then "Consistency," and then "Intensity" - this is the key to effective implementation of CrossFit programming.

Incremental progressive improvement is the goal of CrossFit Conditioning. The goal is not "winning a WO",nor having the best "Time" or being the best at CrossFit but to continuously improve your skill and conditioning levels. Creating a preparation base of diverse skills and high level of conditioning that is efficient and effective in application for whatever endeavour you choose.