CrossFit Sydney "WOD?"

CrossFit Conditioning
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Ftiness@CrossFitSydney.com.au






CFHQ WOD


20min
for Rds
30kg Power Snatch
10 Push Ups

Record rds


ENDURANCE WOD

Choose ONE of the following sports

Swim, Bike, Run C2

3 Rounds of:

5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off

STRENGTH WOD

Snatch
80% x 1 x 4
Snatch pull off 3" riser
90% (of snatch) x 3 x 3

Snatch push press
89% x 3 x 3

Back squat
87% x 2 x 4

3 sets:
A. Reverse hyper x 20
B. Weighted sit-up x 10



WOD

WOD stands for Work Out of the Day.

This is the main focus for that day and is set out in a task completion format.WODs are only the recommended focus for that day and do not include a warm up or cool down nor skill or technique issues however we recommend your WOD incorporate these elements.

WOD as Rxed?
The work out of the day as prescribed or as recommended is to complete the WO as per the instructions.

Can't do the WOD as Rxed?
Can't complete due to technique, equipment,volume,load etc. Then scale the WOD so that it is achievable within a time frame of 45mins.

Scale for completion.
Reduce volume or loads so you can complete the WOD with in 45min

Scale for Effect
So as to focus on an element of the training effect(strength,speed,power development)