CrossFit Sydney Core Strength and Conditioning

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








CFHQ WOD

"Fran"
For Time
21-15-9reps
45kg Thruster
Chin Ups



ENDURANCE WOD

The 1min ladder

3-5 hours before CF main site WOD

Swim: Bike: Run: C2

Choose ONE sport:

Goal is to use maximal effort for each 1 min interval. No Fouls if all out efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Foul: Tabata squats, 20:10x8


STRENGTH WOD

Tall Snatch
45%x1x3

Snatch
80%x1x4

C&J
80%x1x4

Knees to Elbows
3x15



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.