CrossFit Sydney "Foundational Movement"

CrossFit Conditioning
Try the Method
Fitness@CrossFitSydney.com.au







CFHQ WOD

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

record Loads

ENDURANCE WOD

Choose ONE of the Following Sports.

90% RPE

Swim: 15min

Bike: 35min

Run: 35min

C2: 15min

STRENGTH WOD

Power Snatch +Snatch
77%x2x4

Jerk
80%x2x5

Clean Pull
98%x4x5

Back Squat
80%x5x2->85%x4x3

Weighted Sit Ups
3x10



CrossFit Foundations

CrossFit Conditioning seeks to perform the basics of movement correctly, efficiently and at Relative high intensity either by loads or volume.

Time is spent correcting and refining the Squat, the Press, the Pull of many BW and Weighted Movements.

The simplest BW exercises such as the Chin Up, the Push Up, and the BW Squat are often performed incorrectly or inefficiently. Yet these movements are the foundations of many weighted exercises. Practice and ongoing corrections and refinement of the basics are integral to CrossFit conditioning.