CrossFit Sydney

CrossFit Conditioning
Try the Method
Fitness for Life,for Sports
Contact
Fitness@CrossfitSydney.com.au





CFHQ WOD

For Rds
20min
Row 500 meters
25 Turkish Get-ups 30kg DB or 32kg KB

Scaled
250m Row
10 TGUs (5R/5L)

ENDURANCE WOD

Choose ONE Of The Following Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

STRENGTH WOD

Snatch
heavy single; 80% of that x 1 x 3; 1 min rest on drop sets

Clean & jerk
heavy single; 80% of that x 1 x 3; 1 min rest on drop sets

Back squat
heavy single; 85% of that x 2 x 2

Reverse hyperextensions
3 x 25

4 rounds:
30 sec double-unders
30 sec push-up + 2 kick-up


What is CrossFit?

The CrossFit protocol is designed by G&L Glassman.

We believe it is ideal base conditioning for people who are looking for a challenging yet rewarding fitness program for life or for people who actively engage in outdoor pursuits or have intense physical challenge as part of their vocation.
CrossFit produces what we believe to be a truly functional fitness level that is highly transferable to all athletic pursuits as well as daily physical tasks.
CrossFit is a foundational Core and Conditioning program that seeks to elicit as broad as adaptation response as possible utilizing training formats derived from Gymnastics, Olympic Weight Lifting, Sprinting and Combat disciplines.
Individuals within the program develop greater understanding of applying force while maximizing strength to weight ratio and functional range of movement. Enhancing individual’s competency in physical tasks by improving Cardiovascular and Respiratory Endurance, Strength, Flexibility, Power, Agility, Coordination and Balance.
What results is the ability to apply strength and power in real world environments and or sports providing either a stand alone conditioning routine or a platform for sport specific performance.

What Crossfit isn’t!
We are not a Hypertrophy or Curves program centered on making you look good in underwear! (Although this may be a result)
We are not Psychiatrists!
We are not a Knitting Group!