CrossFit Sydney "Core Strength and Conditioning"

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au



CFHQ WOD

For Time
30 Handstand Push Ups
40 Chin Ups
50 24kg KB Swings
60 Sit Ups
70 Burpees

Record Time Taken

ENDURANCE WOD

All Sports do the following:

Sprint/Recover: 3 rounds of (20sec/60sec, 20sec/50sec, 20sec/40sec, 20sec/30sec, 20sec/20sec, 20sec/10sec) Start next round after 10 sec rest... Report total distances each round


STRENGTH WOD
Front Squat
77%x3x5

Snatch Pull
110%x3x5

Clean DL
120%x1x3

Rack Jerk
Work to a Heavy Single
->85%x1x3





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.