CrossFit Sydney "How to do CrossFit?"

CrossFit Conditioning
Get Function
Andrew@CrossFitSydney.com.au




CFHQ WOD


"Danny"
20min
For Rds
30 Box Jump 50cm
20 Push press 50kg
30 Pull Ups

Record Rds completed and fractions


ENDURANCE WOD

Swim: 3 x 500m (1 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

Bike: 3 x 5k (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

Run: 3 x 1 mile (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

C2: 3 x 1500m (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

Only 1 foul... If your last interval is not the fastest. Foul: 2 min Max Rep Push Ups

STRENGTH WOD

Snatch
Heavy Single

C&J
Heavy Single

Front Squat
Heavy single


For Time
25-20-15-10 reps
Kipping Pull up
Knee to Elbows


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.