CrossFit Sydney "Short Change"

CrossFit Conditioning
Try the Method
Fitness@CrossFitSydney.com.au





CFHQ WOD

C&J
1-1-1-1-1-1-1

Record Loads

ENDURANCE WOD

Swim: Use a 10lb Vest or weight and do 10 x 25m/y all out sprints... Recover 90 seconds and repeat

Bike: Use a 30lb Vest or weight and do 3 x 3 Miles all out sprints... Recover 5 min and repeat

Run: Use a 20lb Vest or load and do 3 x 1K all out sprints... Recover 5 min and repeat

C2: Use a 20lb Vest or load and do 3 x 1K all out sprints... Recover 5 min and repeat

STRENGTH WOD

Snatch
75%x1x3

C&J
75%x1x3

GH Sit Ups
3x10





Short Change

Often individuals take the Met Con WODs as a Time based Competitions or races with the fastest time winning.
Sure, let the person beside you motivate you to perform better, but the real goal of recording times is to monitor improvements in efficiency of movement under stress against that individual’s previous time.
When the Fastest Time becomes the overriding goal, the WO and more importantly the quality of the movement suffers. Individuals don’t quite reach the depth they could in the squat, don’t quite top out in the push up, and heaven forbid they even skip "reps.

The WODs are designed to create a training effect (conditioning) by working through a range of movement in good form at a relatively high intensity.
Reduce the range of movement or the quality of the technique in order to maximize the intensity and you will only cheat yourself out of valuable conditioning. The WOD isn’t about winning its about maximizing work capacity. Develop fluid movement through good form and correct ROM, then ratchet up the intensity to work for Personal Best times.