CrossFit Sydney How to do CrossFit?

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au








CFHQ WOD

For Rds
20min of
15 Push Ups
12 Ring Dips
9 reps 52kg Push Press

Record Rds completed



ENDURANCE WOD

2:1 your choice

3+ hours after CrossFit Mainsite WOD

CFE choose 1 sport and 1 interval scheme

All Sports: 80:40 (1:20 on / 40 sec off) x 8 or 120:60 (2min on / 60 sec off) x 8

At the end of the set...

Swimmers: Max Rep Pull Up

Bike: Max Rep Squats

Run: Max Rep Push Up

C2: Max Rep Jumping Squat


STRENGTH WOD

Snatcｈ
80%x1x4

Clean
Work to a Heavy Single
90%x1x5


Rack Jerk
75%x2x4

Core
TGUs
3x5 L/R




How to do CrossFit?

Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. "Mechanics," then "Consistency," and then "Intensity" - this is the key to effective implementation of CrossFit programming.

Incremental progressive improvement is the goal of CrossFit Conditioning. The goal is not "winning a WO",nor having the best "Time" or being the best at CrossFit but to continuously improve your skill and conditioning levels. Creating a preparation base of diverse skills and high level of conditioning that is efficient and effective in application for whatever endeavour you choose.