CrossFit Sydney "GPP?"

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au




CFHQ WOD

Clean & Jerk
1-1-1-1-1-1-1

Record Loads


ENDURANCE WOD

Swim, Bike, Run, C2

Maximal Effort Required.

Swim: 500m, add weighted vest or t-shirt for drag

Bike: 3 mile Hill climb, Incline between 6-12%

Run: 1.5 mile Hill climb, Incline between 6-12%

C2: 1200m, Damper setting between 8-10

STRENGTH WOD


Muscle Snatch
Heavy Single

Snatch Balance
Heavy single
80%x1x2


C&J
60%x2x3

GHD Sit Ups + 2 Russian Twists
3x 10



General Physical Preparedness

GPP
This refers to a level of fitness needed to be prepared for a variety of contingencies. In close relation to Functional Fitness practices, GPP is to be conditioned at a base level of competency within fitness activities. This GPP has implications for any individual who has physical demands placed unpin them with little preparation time.
What role does GPP serve?
GPP serves as a multi faceted component of training to maintain and perfect skills that serve in auxiliary roles in life and sport.

In relation to an Athlete a major role of GPP is to form, strengthen or restore skills that play an important but secondary role to your sport. GPP seeks to increase and maintain overall work capacity in areas that are under developed. GPP can expose individuals to new skills and push individuals mentally via challenging protocols. GPP can uncover weakness and promote balance. GPP can provide important off-season variety or unloads phases after focus stages.

In the average person GPP seeks to condition across a diverse range of activities. GPP produces increased work capacity across a broad range of disciplines and skills and lays a foundation for healthy movement patterns. A strong base of GPP leads to fast adaptation process to unfamiliar or unaccustomed physical and mental demands.

CrossFit
Function Intensity Variety