CrossFit Sydney "Aspects of Fitness"

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Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au







CFHQ WOD

"Cindy"
20min
For Rds
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
20min
For Rds
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

ENDURANCE WOD

Tempo, 90% of you best TT time for you specific distance:

Swim: SC:300m LC:500m U: 800m

Bike: SC:10miles LC: 15miles U:20miles

Run: SC: 2mile LC:5k U:15k

C2: SC: 3k LC:5k U:8k

STRENGTH WOD

Back Squat
85%x3x5

Clean DL
115%x3x5

push press
83%x5x5

Weighted GHD Sit Ups
3x6 L/R


Aspects of " Fitness"

The CrossFit Method seeks to condition the key aspects of all round Fitness.
Including improving efficiency and increasing work capacity of

The interlinked Cardio Vascular Aerobic and Anaerobic Systems

Relative Strength

Power to Body weight Ratio

Flexibility and Range of Joint Mobility

Coordination

Agility

Balance

These Aspects together form the basis of efficient and effective human movement the training of which should be included in any focused Fitness routine. This is achieved by Cross Training the skills of multiple modalities, which have functional movement at their core.
Through this individuals develop a high level of competency at the above aspects of fitness, developing a core strength and conditioning that can be applied to any specific performance sets with minimal refinement.