CrossFit Conditioning
Try the Method
Function Intensity Variety
Fitness@CrossFitSydney.com.au
CFHQ WOD"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Add loads together for CFT
CrossFit Total (CFT)
This WOD is a way of determining your 1 Rep Max for the 3 Central Lifts of Squat,Press and Pull (Deadlift).
This total will give you a reference point to compare future WOs and a method of caluating approx loads for other strength based protocols used in the WODs[eg: 5x5,7x3]
Ideally you should have some approx loads in your mind for 5 Rep Max, 3 Rep Max and 1 Rep Max.
How do I go about it?
Warm Up
Aproach the first lift by doing 15 to 20 reps at a light weight paying attention to form.[eg:empty bar]
Rest
Perform 5 reps at a greater load but below your 5 rep max.
Rest
Perform 3 reps at a greater loads but below your 3rep max
Rest
Perform a Heavy single at approx 3 Rep Max
You are ready.
You have 3 attempts to achieve the best 1 Rep Max you can perform.
Rest >3mins between attempts
Gee yourself the F up,or get your partner to charge you up!!(feel free to be creative in this process and send all photos or vids to CrossFitSydney)
First Attempt Your 3 Rep Max or slightly above[Use the result [Fail or Clean lift] to determine whether to attempt more or less load. ]-Rest
Second Attempt Your 2 Rep Max or slightly above[Use the result [Fail or Clean lift] to determine whether to attempt more or less load.] -Rest
Third Attempt
Load what you believe to be your Maximal Effort,attempt the Lift.Your performance in the previous two lifts should guide your load.
Continue the Process for the next Lift.
Some Precautions From Coach M Rippetoe
Don't be a F ing Idiot
Don't CFT if you are injured to the extent that a CFT will aggravate the problem.
Don't Overreach
Be ambitious not greedy.
Don't Cheat
This is a test,its designed to measure whats there,not create something that's not.
That's what training is for.
ENDURANCE WOD 10:20 x 16
CrossFit Main Site WOD, then 3+ hours later
CFE do the following for your sport
10:20 x 16
10 seconds on 20 seconds off for 16 rounds in a row
No fouls, just all out!
STRENGTH WODSnatch
90%x1x3
C&J
90%x1x3
Back Squat
85%x2x4
Core Rotational work
Aspects of " Fitness"
The CrossFit Method seeks to condition the key aspects of all round Fitness.
Including improving efficiency and increasing work capacity of
The interlinked Cardio Vascular Aerobic and Anaerobic Systems
Relative Strength
Power to Body weight Ratio
Flexibility and Range of Joint Mobility
Coordination
Agility
Balance
These Aspects together form the basis of efficient and effective human movement the training of which should be included in any focused Fitness routine. This is achieved by Cross Training the skills of multiple modalities, which have functional movement at their core.
Through this individuals develop a high level of competency at the above aspects of fitness, developing a core strength and conditioning that can be applied to any specific performance sets with minimal refinement.
