CrossFit Sydney Foundations

CrossFit Sydney
Get Fit,Get Functional
Fitness@CrossfitSydney.com.au



CFHQ WOD

Weighted Chinups
1-1-1-1-1-1-1

Rest 2-5mins

Consolidate or pyramid up to a new PB

Record Loads


ENDURANCE WOD

Max distance possible, choose ONE sport only,

Swim,Bike,Run or C2

4x(5 min w/3min recovery between intervals)

Foul if you get slower or loose distance on each round.

Foul: 2 min of max rep push ups.


STRENGTH WOD

Back Squat
87%x2x5

Snatch Dead Lift
120%x2x3

Push press
85%x3x5

Pull Ups
3x10
2min R

O A KB Glut Ham Sit Ups
3x5 L/R

Side Bends
3x 10
heavy KB



CrossFit Foundations

CrossFit Conditioning seeks to perform the basics of movement correctly, efficiently and at high intensity.

Time is spent correcting the Squat, the Press, the Pull of many BW and Weighted Movements.

The simplest BW exercises such as the Chin Up, the Push Up, and the BW Squat are often performed incorrectly or inefficiently. Yet these movements are the foundations of many weighted exercises. Practise and ongoing corrections and refinement of the basics are integral to CrossFit conditioning.