CrossFit Sydney Core Strength and Conditioning

CFHQ WOD

Hero Work Out of your Choice


ENDURANCE WOD

Do ONE of the following for your DISTANCE at-90% of best time for distance (if you don't have this, go off of Perceived Exertion). Swim is done as a Time Trial!

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

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

Run: SC: 5k, LC: 10k, U: 13.1m

C2: SC: 2k, LC: 3k, U: 5k

STRENGTH WOD

Over head Squat
Work to a heavy double

Front Squat
Heavy Single->90%x1x4

Rack Jerk
Heavy Single
->90%x1x4



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.