CrossFit Sydney "Fit or CrossFit ?"

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au








CFHQ WOD

Run or Row

10km

Record Time

ENDURANCE WOD

Swim and C2: 5, 4, 3, 2, 1 min on, 1 min recovery between intervals.

All Sports... On a 6% grade, Hill or mountain do 5, 4, 3, 2, 1 min on, 1 min recovery between intervals.

How you recover is your choice, active or total rest. You may use a treadmill, ergometer, or anything with fixed wattage.

Record distances for each interval and total distance

STRENGTH WOD

Snatch
85%x1x3

Clean&Jerk
87%x1x4

Back Squat
80%x2x4

Bench Press
70%x3x3

Core Plyometric

Fit or CrossFit?

CrossFit is a base strength and conditioning format seeking to be as broad and functional as possible.
The primary focus is to develop increases in relative strength to body weight ratio and create greater efficiency within the anaerobic system.
CrossFit will work your weaknesses and challenge you with new skills. Developing a highly transferable form of fitness that can be a stand alone program or base conditioning for sport specific goals.