CrossFit Sydney "Scaling Met Cons"

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au








CFHQ WOD

Over head Squat
3-3-3-3-3

record Loads


ENDURANCE WOD

Swim, Bike, Run, C2

Sprint/Recover:

3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off) Start next round after 10 sec rest..

All out Efforts!


STRENGTH WOD


3 Positon Snatch
60%x2

Snatch Push Press
70%x5x4

Back Squat
60%x5x2
65%x5x2


For Time
4Rds
100m Spring
10 Kipping Pull Ups





Scaling Met Con WODs

When a WOD as written is far beyond your capacity whether due to technique or load, it is still achievable. Scale to your ability.
There are several approaches to Scaling for WOs
Re:"Angie" has at its core extreme volume. Which equals local muscle endurance. Under "For Time" it becomes a mixture of Local Muscular endurance and Anaerobic Conditioning.
If this is physically or mentally too much simply scale the reps to half or quarter load. If only one exercise is too demanding simply scales that particular exercise {eg: 50 Pull Ups, 100 Push Ups, 100 Sit Ups, and 100 Squats]

Approaches for Task completion.
Scale in a set rest
: Know you can handle X number of reps at one time, pick a suitable (time) rest period and stick to it until completion.
Ladder Sets
: Pick 3 (usually odd) numbers [eg: 3,5,7] and work them until completion, rest as needed.
Declining Sets
: Blast a Max Set and work declining reps from this figure, rest as needed.