CrossFit Sydney "CFT"

CrossFit Strength and Conditioning
Get Fit for Life
Fitness@CrossFitSydney.com.au






CFHQ WOD

"CFT"
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 10 to 15 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)

Feeling Strong?
Load your New 1 RM and crank it
Coping the fail try belows approach

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

Swim: SC: 300m, LC: 500m, U: 800m

Bike: SC: 5km LC: 8km U: 15km

Run: SC: 3k, LC: 5k, U: 8k

C2: SC:1.5k, LC: 2.5k, U: 4.5k

STRENGTH WOD

Power Snatch
60%x1x3
70%x1x2

Power Clean+Push Jerk+Jerk
60%x1x5

Front Squat
85%x1x4

Weighted Chin Ups
+30%(of BW)x1x5

Isometric ore