CrossFit Sydney "Fit or CrossFit?"

CrossFit Strength and Conditioning
Get Fit for Life
Fitness@CrossFitSydney.com.au





CFHQ WOD
For Time
5Rds
400m
45kg Power Snatch 15 reps

Record time taken


ENDURANCE WOD

Swim: SC: 6 x 100m/y, LC: 8 x 100m/y, 10 x 100m/y with 30 second recoveries

Bike: SC: 5 x 2k 1 min rec., LC: 3 x 5k 2 min rec, U: 3 x 5mile 3 min rec.

Run: SC: 8 x 200m (1min rec), LC: 4 x 200 + 3 x 400m (200 = 1min rec, 400 = 1:30minrec), U: 2 x 200m, 2 x 400m, 2 x 800m (200 = 1min rec, 400 = 1:30min rec, 800 = 2min rec)

C2: 10 x 250m, 1 min recoveries

STRENGTH WOD

Snatch
70%x2->75%x1x2->70%x1x2

C&J
65%x3->70%x2->75%x1x2->70%x1x2

Romanian DL
45%of BSqx5x4




Fit or CrossFit?

CrossFit is a base strength and conditioning format seeking to be as broad and functional as possible.
The primary focus is to develop increases in relative strength to body weight ratio and create greater efficiency within the anaerobic system.
CrossFit will work your weaknesses and challenge you with new skills. Developing a highly transferable form of fitness that can be a stand alone program or base conditioning for sport specific goals.