Try the Method
Fitness for Life,for Sports
Contact
Fitness@CrossfitSydney.com.au
CFHQ WOD
For Time
10 Rds
12 Burpees
12 Pull Ups
Record Time taken
ENDURANCE WOD
Swim, Bike, Run, C2
10:20 x 16
10 seconds on 20 seconds off for 16 rounds:
STRENGTH WOD
Muscle Snatch
Work to a heavy Single
Snatch 2 Position (Floor Mid Thigh)
70%x2sets
Clean 2 position (Floor Mid Thigh) + 2 Push Jerk
70%x2 sets
Squat
70%x3x5
Nuetral Grip Strict Chin Ups
5x5
30sec R
Hard Bits?
Becoming fit isn't complicated at all physically, you just have to work hard repeatedly on a varied group of key exercises (eg: squats, pull-ups, Olympic lifts, rowing, running, swimming, handstand pushups, and ring work) and let your body recover from the workouts and improve.
The hard bit is the mental aspect.
CrossFit Programming is mentally challenging and fatiguing. The Intensity and the task completion based protocols will find you wanting to quit, stop or at least rest a little longer. Attrition is not a maybe but a certainty.
Strategies will emerge for your best way through such intensity, but all will take a certain mental commitment and determination that is uncommon in Gym based programs.
Take it on
CrossFit
Function Intensity Variety
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