CrossFit Sydney GPP?

CrossFit Strength and Conditioning
Fit for Sport, Fit for Life
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Contact
Fitness@CrossFitSydney.com.au






CFHQ WOD

"Nasty Girls"
For Time
3 Rds
50 Squats
10 60kg Hang power Cleans
7 Muscle Ups

Record time taken


ENDURANCE WOD

CFE choose ONE sport and ONE distance: 16 RPE (Rate Perceived Exertion)

Swim: SC: 500m, LC: 800m, U: 1000m

Bike: SC: 12M, LC: 20M, U: 30M

Run: SC: 5k, LC, 2 x 5k (5-10 min recoveries), U: 3 x 5k (5 - 15 min recoveries)

C2: SC: 2k, LC: 2 x 2k (5 min recoveries) U: 3 x 2k (5 min recoveries)

STRENGTH WOD

3 Position Snatch
70%x3

Snatch Balance
Heavy Single->85%x1x3

Snatch Grip DL
Work to Heavy Single->90%x1x3

Pull Ups Strict Pronated
3x Max

Ab Roll Outs
3x15


General Physical Preparedness

GPP
This refers to a level of fitness needed to be prepared for a variety of contingencies. In close relation to Functional Fitness practices, GPP is to be conditioned at a base level of competency within fitness activities. This GPP has implications for any individual who has physical demands placed unpon them with little preparation time.

What role does GPP serve?
GPP serves as a multi faceted component of training to maintain and perfect skills that serve in auxiliary roles in life and sport.

In relation to an Athlete a major role of GPP is to form, strengthen or restore skills that play an important but secondary role to your sport. GPP seeks to increase and maintain overall work capacity in areas that are under developed. GPP can expose individuals to new skills and push individuals mentally via challenging protocols. GPP can uncover weakness and promote balance. GPP can provide important off-season variety or unloads phases after focus stages.

In the average person GPP seeks to condition across a diverse range of activities. GPP produces increased work capacity across a broad range of disciplines and skills and lays a foundation for efficient movement patterns. A strong base of GPP leads to fast adaptation process to unfamiliar or unaccustomed physical and mental demands.

CrossFit
Function Intensity Variety