CrossFit Sydney "Foundations"

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




Craig getting his Grr on




CFHQ WOD

for Time
4Rds
30m OH Walking Lunge 12kg DBs
60cm Box Jump 30 reps
20 Chin Ups +15kg

Record time taken


ENDURANCE WOD

Choose ONE sport and do the following for your distance:

90% Of Best Time for your set Distance.

Swim: SC: 600m , LC: 800m , U: 1000m

Bike: SC: 12 mile , LC: 20 mile , U: 30 mile

Run: SC: 2 mile , LC: 10k , U: 13.1M

C2: SC: 2k , LC: 3k , U: 6k

STRENGTH WOD

Power Clean +2 Clean
70%x2->75%x2

Snatch Balance
65%x3x2->70%x3->75%x3x2

Push Press
78%x5x5

For Time
3Rds
500m Row
3 Rope climbs



CrossFit Foundations

CrossFit Conditioning seeks to perform the basics of movement correctly, efficiently and at high intensity.

Time is spent correcting 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.