CrossFit Sydney "Core Strength and Conditioning"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au








CFHQ WOD

Back Squat

3-3-3-3-3

Record Loads

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run,C2

All out Efforts!

90 seconds on, 90 seconds off x 6

Cover as much Distance as possible in each of the 90 sec intervals.




STRENGTH WOD

Back squat
75% x 5 x 5

Clean deadlift
90% (of clean) x 5 x 3

Push press
70% x 5 x 5

Jerk dip squat
90% (of jerk) x 5 x 3


3 sets:
A1. Pull-ups x 10; 21X0; 2 min rest; add weight each set as needed to hit reps
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest


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.