CrossFit Sydney "The CrossFit Method"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au






CFHQ WOD

For Negative Splits
4Rds
800m
3min Rest

Record Splits



ENDURANCE WOD

Swim, Bike, Run, C2

3x5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min.

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

Foul = 2 min Isometric Squat hold.



STRENGTH WOD

Snatch
heavy Single

C&J
Heavy Single

Back Squat
Heavy single

Ab Wheel
3x15


The CrossFit Method

Diet: nutrition is the fuel for fitness and health

Metabolic Conditioning: Conditioning of the energy systems of human body, Aerobic lactic acid and phosphocreatine

Dynamic Body Weight Movement: creates functional body control and improves range of motion, balance and agility.

Strength and Power based Lifting/Throwing: creates ability to exert control over external objects and develops power/strength ratios

Outdoor Pursuits/Sports: application and exposure to competitive elements refines specific skills and allows exposure to randomized and unpredictable events of the greater world.