CrossFit Sydney "Core Strength"

CrossFit Conditioning
For Life For Sport
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Contact
Fitness@CrossFitSydney.com.au




CFHQ WOD

For Time

5Rds
25 reps 32kg KB Swing
25 GHD Sit Ups
25 Back extensions
25 Knee to Elbows

Record Time taken

ENDURANCE WOD

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

STRENGTH WOD

Muscle Snatch
85%x1x2

Snatch
80%x1x3

C&J
80%x1x3

3Rds
Hanging Leg Rise 15
KB Side bend 10 L/R



Core Strength and Conditioning

This phrase has a double meaning
1. The CrossFit method seeks to create a foundation base line level of fitness that has application to all athletic past times.
2. The CrossFit Method seeks to condition and strengthen the Core Muscles.
Efficient and productive human movement relies on extension and flexion of the hips and extension flexion and rotation of the trunk and torso, ”the core muscles”. These movements originate at the core and are relayed at increasing velocities to the extremities.
The CrossFit Method strengthens the Core Muscles through mixed modality cross training involving functional movement at high intensities, coupled with a core curriculum that emphasizes learning new skills and sports to assist in improving and applying their fitness conditioning.