CrossFit Sydney "Core"

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



50&80cm Box of Fun



CFHQ WOD

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 50cm Box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 32kg
30 Sit-ups
20 Hang squat cleans, 15kg DBs
25 Back extensions
30 Wall ball shots, 10kg
3 Rope climb ascents

Record total time



ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

STRENGTH WOD


2 position Clean Floor knee
70%x2x5

Snatch DL
95%x3x4

Front Squat
70%x3x3->75%x3x2

For Time
3Rds
20m Sled Pull
20m Sled pull Back Pedal
15 kipping pull ups


Core Strength and Conditioning

This phrase has a double meaning

1. The CrossFit method seeks to create a foundation base line level of fitness that has application to all athletic past times.

2. The CrossFit Method seeks to condition and strengthen the Core Muscles.
Efficient and productive human movement relies on extension and flexion of the hips and extension flexion and rotation of the trunk and torso, ”the core muscles”. These movements originate at the core and are relayed at increasing velocities to the extremities.

The CrossFit Method strengthens the Core Muscles through mixed modality cross training involving functional movement at high intensities, coupled with a core curriculum that emphasizes learning new skills and sports to assist in improving and applying their fitness conditioning.