Try the Method
Function Intensity Variety
Fitness@CrossFitSydney.com.au
CFHQ WOD
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Record totals
ENDURANCE WOD
Choose ONE of The Following Sports:
Cover as much distance as possible.
Swim: 10min TT
Bike: 15min TT
Run: 15min TT
C2: 10min TT
STRENGTH WOD
Snatch
80% x 1 x 5
Clean & jerk
80% x 1 x 5
Back squat
80% x 5 x 5
3 sets; no rest:
15 KB swings (wide stance, feet straight forward)
15 kipping pull-ups
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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