CrossFit Sydney "Foundations"

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




Coach B



CFHQ WOD

"Lumberjack 20"

20 Deadlifts 125kg
Run 400m
20 KB swings 32kg
Run 400m
20 Overhead Squats 52kg
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps 60cm
Run 400m
20 DB Squat Cleans 20kg
Run 400m


Record time

ENDURANCE WOD

Choose ONE of the following sports:

Swim, Bike, Run, C2

Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min. recoveries... NO PENALTIES.

Bike: 8 x 1k all out sprints w/ 2 min. recoveries... NO PENALTIES.

Run: 10 x 100m all out sprints with 90 sec. recoveries… NO PENALTIES.

C2: 10 x 125m all out sprints w/ 1 min. recoveries... NO PENALTIES.


STRENGTH WOD

Snatch
heavy single; 75% of that x 1 x 5; 1 min rest on drop sets

Clean & jerk
heavy single; 75% of that x 1 x 5; 1 min rest on drop sets

Pause back squat
work up to heavy triple; 3 sec pause in bottom; NO bouncing

Good morning (straight knee)
3 x 8; 3020 tempo; feel out weight, approx 20-25% of BS



CrossFit Foundations

CrossFit Conditioning seeks to perform the basics of movement correctly, efficiently and at relative 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. Practise and ongoing corrections and refinement of the basics are integral to CrossFit conditioning.