Get Function
Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au
CFHQ WOD
For Time
5Rds
20kg OverHead Lunge 15m
21 Burpees
Record time taken
ENDURANCE WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All Out Maximal Efforts!
STRENGTH WOD
Power snatch
80% x 1 x 6
Power clean & jerk
80% x 1 x 6
4 sets; no rest:
10 1-arm KB swings/side
15 Hanging Leg Rise
WOD
WOD stands for Work Out of the Day.
This is the main focus for that day and is set out in a task completion format.WODs are the recommended focus for that day and do not include a warm up or cool down nor skill or technique issues however we recommend your WOD incorporate these elements.
WOD as Rxed?
The work out of the day as written or as recommended is to complete the task as per the instructions.
Can't do the WOD as Rxed?
Can't complete due to technique, equipment,volume,load etc. Then scale the WOD so that it is achievable within a time frame of 45mins.
Scale for completion.
So you can get through the WOD
Scale for Effect
So as to focus on an element of the training effect(strength,speed)
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