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Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au
CFHQ WOD
Back Squat
3-3-3-3-3
Rest >3min Between attempts
Record Loads
ENDURANCE WOD
Tabata Protocol 20:10 (that is 20 seconds all out, 10 seconds total rest) x 8
Swim: Use a pool or open water
Bike: ** 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
Front Squat
80%x3x5
Over Head Squat
Heavy Single
Snatch Grip DL
Heavy Single
90%x1x4
Weighted Chin Ups
25%(of BW)x3x5
WOD
WOD stands for Work Out of the Day.
This is the main focus for that day and is set out in a task completion format.WODs are the recommended focus for that day and do not include a warm up or cool down nor skill or technique issues however we recommend your WOD incorporate these elements.
WOD as Rxed?
The work out of the day as written or as recommended is to complete the task as per the instructions.
Can't do the WOD as Rxed?
Can't complete due to technique, equipment,volume,load etc. Then scale the WOD so that it is achievable within a time frame of 45mins.
Scale for completion.
So you can get through the WOD
Scale for Effect
So as to focus on an element of the training effect(strength,speed)
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