Get Function
Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au
CFHQ WOD
Eva
For Time
5Rds
800
30 KB Swing 32kg
30 Pull Ups
Record time taken
ENDURANCE WOD
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.
STRENGTH WOD
Snatch
Heavy Single->80%x1x5
C&J
Heavy Single->80%x1x5
Back Squat
Clean Heavy Single->x2x2
Hanging Leg Rise
3x10
WOD
WOD stands for Work Out of the Day.
This is the main focus for that day and is set out in a task completion format.WODs are the recommended focus for that day and do not include a warm up or cool down nor skill or technique issues however we recommend your WOD incorporate these elements.
WOD as Rxed?
The work out of the day as written or as recommended is to complete the task as per the instructions.
Can't do the WOD as Rxed?
Can't complete due to technique, equipment,volume,load etc. Then scale the WOD so that it is achievable within a time frame of 45mins.
Scale for completion.
So you can get through the WOD
Scale for Effect
So as to focus on an element of the training effect(strength,speed)
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