Get Function
Fitness@CrossFitSydney.com.au
CFHQ WOD
Deadlift
1-10-1-20-1-30 reps
Record total load (add up all six barbell loads).
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
Snatch
80% x 1 x 5
Clean & jerk
80% x 1 x 5
Pause back squat
3 sec pause in bottom; work up to a 3 rep max
Stiff-legged deadlift
3 x 8
3 sets; no rest:
5 box jumps - mid-thigh+
10 topside halfmoons
Topside halfmoons: Perform a halfmoon with a plate or sandbag starting and ending with the weight at about hip-height and a slight bend in the knees and hips.
General Physical Preparedness
GPP
This refers to a level of fitness needed to be prepared for a variety of contingencies. In close relation to Functional Fitness practices, GPP is to be conditioned at a base level of competency within fitness activities.GPP has implications for any individual who has physical demands placed unpon them with little preparation time.
What role does GPP serve?
GPP serves as a multi faceted component of training to maintain and perfect skills that serve in auxiliary roles in life and sport.
In relation to an Athlete a major role of GPP is to form, strengthen or restore skills that play an important but secondary role to your sport. GPP seeks to increase and maintain overall work capacity in areas that are under developed. GPP can expose individuals to new skills and push individuals mentally via challenging protocols. GPP can uncover weakness and promote balance. GPP can provide important off-season variety or unloads phases after focus stages.
In the average person GPP seeks to condition across a diverse range of activities. GPP produces increased work capacity across a broad range of disciplines and skills and lays a foundation for healthy movement patterns. A strong base of GPP leads to fast adaptation process to unfamiliar or unaccustomed physical and mental demands.
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