CrossFit Sydney "The Method"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au



Developing the Posterior Chain




CFHQ WOD

For Time

60kg Clean 10 rep
50 GHD Sit Ups
60kg Clean 8 reps
40 GHD Sit Ups
60kg Clean 6 reps
30 GHD Sit Ups
60kg Clean 4 reps
20 GHD Sit Ups
60kg Clean 2 reps
10 GHD Sit Ups

Record Time taken

ENDURANCE WOD

Swim, Bike, Run, C2

1 minute on, 20 seconds off for 18 rounds (60:20x18)

50 Burpees after the final 1 min Interval.

Maintain fastest pace possible per 1 min interval.

STRENGTH WOD

2 Position Snatch
77%x2 81%x2

Snatch Pull
96%x5x5

Snatch Push press
81%x5x5


Back Squat
85%x4x3 85%x3x2

Weighted Sit ups
3x10



The CrossFit Method

Diet: nutrition is the fuel for fitness and health

Metabolic Conditioning: Conditioning of the energy systems of human body, Aerobic lactic acid and phosphocreatine

Dynamic Body Weight Movement: creates functional body control and improves range of motion, balance and agility.

Strength and Power based Lifting/Throwing: creates ability to exert control over external objects and develops power/strength ratios

Outdoor Pursuits/Sports: application and exposure to competitive elements refines specific skills and allows exposure to randomized and unpredictable events of the greater world.