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Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au
CFHQ WOD
"Tabata Something Else"
32 continuous intervals of 20 work 10 sec Rest
Chin Ups 8 Intervals
Push Ups 8 Intervals
Sit Ups 8 Intervals
Squats 8 Intervals
Record Total Reps
ENDURANCE WOD
Choose ONE of the following sports.
Tabata Protocol 20:10 (that is 20 seconds all out, 10 seconds total rest) x 8
Swim: Use a pool or open water
Bike: ** Out of the saddle the entire time:Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 250-300 watts or more.
Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don't lower the speed. You can also use a track, road, or trail, just stop on the rest and turn around and try and cover the same distance on each one, or at #4.
C2: Row 20:10 x 8
STRENGTH WOD
Back squat
80%x3x5
Snatch DL
120%x3x3
Push Press
80%x3x5
Chin Ups
5x5
Prescription
The CrossFit prescription is “constantly varied, high-intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.
G Glassman
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