CrossFit Sydney "Hard Bits"

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







CFHQ WOD

Nicole

20min
As Many Rds and reps of
400m
Max Kipping Pull ups

Record Reps of Chin Ups

ENDURANCE WOD


Swim, Bike, Run, C2

Maximal Effort Required.

Swim: 500m, add aT-shirt, paracute or Boots & Utes for drag

Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%

Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.

C2: 1500m, Damper setting between 8-10

STRENGTH WOD

High Hang Snatch
65%x1x5

High Hang C&J
65%x1x5

For Time
500m Row
25 Kipping Pull up
400m Row
20 Pull ups
300 Row
15 Pull ups



Hard Bits?

Becoming fit isn't complicated at all physically, you just have to work hard repeatedly on a varied group of key exercises (eg: squats, pull-ups, Olympic lifts, rowing, running, swimming, handstand pushups, and ring work) and let your body recover from the workouts and improve.

The hard bit is the mental aspect.

CrossFit Programming is mentally challenging and fatiguing. The Intensity and the task completion based protocols will find you wanting to quit, stop or at least rest a little longer. Attrition is not a maybe but a certainty.
Strategies will emerge for your best way through such intensity, but all will take a certain mental commitment and determination that is uncommon in Gym based programs.
Take it on
CrossFit
Function Intensity Variety