CrossFit Sydney "Core Strength and Conditioning"

CrossFit Sydney
Get Fit,Get Functional
Fitness@CrossfitSydney.com.au







CFHQ WOD

For Time
15 HandStand Push Up
1 LSit Chin Up
13 HSPU
3 LS CU
11 HSPU
5 LS CU
9 HSPU
7 LS CU
7 HSPU
9 LS CU
5 HSPU
11 LS CU
3 HSPU
13 LS CU
1 HSPU
15 LS CU

Record Time Taken



ENDURANCE WOD

3 – 5 hours after CFHQ WOD.
Swim: SC: 6 x 100m/y, LC: 8 x 100m/y, 10 x 100m/y with 30 second recoveries
Bike: SC: 5 x 2k 1 min rec., LC: 3 x 5k 2 min rec, U: 3 x 5mile 3 min rec.
Run: SC: 8 x 200m (1min rec), LC: 4 x 200 + 3 x 400m (200 = 1min rec, 400 = 1:30min rec), U: 2 x 200m, 2 x 400m, 2 x 800m (200 = 1min rec, 400 = 1:30min rec, 800 = 2min rec)
C2: 10 x 250m, 1 min recoveries




STRENGTH WOD

Snatch Pull
120%x2x4

Snatch
60%x1x5

Clean
85%x2x3

Rack Jerk
85%x1x5

Chin Ups
5x5


Core Strength and Conditioning

This phrase has a double meaning
1. The CrossFit method seeks to create a foundation base line level of fitness that has application to all athletic past times.
2. The CrossFit Method seeks to condition and strengthen the Core Muscles.
Efficient and productive human movement relies on extension and flexion of the hips and extension flexion and rotation of the trunk and torso, ”the core muscles”. These movements originate at the core and are relayed at increasing velocities to the extremities.
The CrossFit Method strengthens the Core Muscles through mixed modality cross training involving functional movement at high intensities, coupled with a core curriculum that emphasizes learning new skills and sports to assist in improving and applying their fitness conditioning.