Strength and Conditioning for Every Body
Sport and Goal Specific Personal Training Available
Fitness@CrossFitSydney.com.au
CFHQ WOD
For time
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Record time taken
ENDURANCE WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8
STRENGTH WOD
Jerk
60% x 3 x 4
Jerk dip squat
80% (of jerk) x 4 x 4
4 sets:
A1. 20 GHB sit-ups; 20 sec rest
A2. 85% AMRAP dips; 2 min rest
Aims
The aim of CrossFit has been to forge a broad, general, and inclusive fitness. We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable. Looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing.
G Glassman
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