CrossFit Sydney "How to do CrossFit?"

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



CFHQ WOD

20min
For Rds
400m
15 L Sit Chin Ups
15 Hip Extensions

Record Rds completed and fractions

ENDURANCE WOD

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 - 3 mile hill repeats holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady tension.

Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 5 seconds. 2 min recoveries.
Foul If you deviate more then specified

Foul: 20 pistols (10 each side)

STRENGTH WOD

Front squat
(70%x3->75%x2->80%x1)x3

Snatch Pull
100%x3x3

Rack Jerk
1 Push Jerk+1Split Jerk
Work to Heavy Single Split Jerk

For Time
3Rds
15 KB DLHP 30% BW
20 KB 1 arm Snatch 25% BW


How to do CrossFit?

Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. "Mechanics," then "Consistency," and then "Intensity" - this is the key to effective implementation of CrossFit programming.

Incremental progressive improvement is the goal of CrossFit Conditioning. The goal is not "winning a WO",nor having the best "Time" or being the best at CrossFit but to continuously improve your skill and conditioning levels. Creating a preparation base of diverse skills and high level of conditioning that is efficient and effective in application for whatever endeavour you choose.