CrossFit Sydney "Which WOD?"

CrossFit Conditioning
Try the Method
Sport or Goal Specific PT Sessions Available
Contact
Andrew@CrossFitSydney.com.au







CFHQ WOD

"Griff"
For Time
Run 800m
400m Back wards
800m
400m Back wards


ENDURANCE WOD

CFE choose 1 sport and 1 interval scheme

All Sports: 80:40 (1:20 on / 40 sec off) x 8

At the CONCLUSION of the INTERVAL set...

Swimmers: Max Rep Pull Up

Bike: Max Rep Squats

Run: Max Rep Push Up

C2: Max Rep Jumping Squat

STRENGTH WOD

Back Squat
80%x3x10

Push Press
60%x5x5

Snatch Grip DL
90%x1x3




How to use the WODs?(Work Out of the Day)

CFS will post the HQ WOD, ENDURANCE WOD, and STRENGTH WOD
Allowing individuals for cycling through different focus within there training or specific focus for events.

CF HQ WOD
Can be used as a stand alone conditioning unit that can integrated into your own sport specific training.HQ WOD give you a all round basis of strength and conditioning. Broad by design it generally demands a degree of skill acquirement and increases in movement efficiency over a initial period.

ENDURANCE WOD
Created for those with an Endurance bias as a focus for training.
The Endurance WOD is designed to be completed in conjunction with the CFHQ WOD giving specific endurance training in High intensity format.If you have Tri/ Cycling or running or C2 as your sport we recommend you try this WOD Endurance. A training split of 4~6 hours between HQ WOD and Endurance WOD is recommended.The aim is efficient use of training time to best equip individuals for endurance events.

STRENGTH WOD
WOD Strength is designed as a stand alone cycle for developing relative strength and improved performance in Clean &Jerk and Snatch lifts. Based around 1RM% of complex lifts and ballistic lifts it will also give you a progressive template for improving your 1RM in basic Lifts. A byproduct can be Mass Gain (largely dependent on nutrition) however its focus is to improve strength.
Small 10min in duration Metabolic Conditioning circuits can be used in conjunction with the WOD Strength to maintain anaerobic conditioning without taking away from progressive strength or mass gains.
If using WOD Strength in conjunction with HQ WOD it is best to scale one or the other in relation to your goals of either strength gains or increased anaerobic conditioning.