CrossFit Sydney "Aspects of Fitness"

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






CFHQ WOD

For Time

3Rds
50 Double Unders
50 Back extensions


Record time taken

ENDURANCE WOD


Choose ONE of the Following Sports.

Hold steady pace at 85-90% RPE

Swim: SC:12min, LC:15min, U:20 min

Bike: SC: 30min, LC: 35min, U: 45min

Run: SC:20min, LC: 35min, U: 45min

C2: SC:12min, LC: 15min, U:20 min

STRENGTH WOD



Snatch
(70% x 1, 75% x 1, 80% x 1) x 3

Clean & jerk
(70% x 1, 75% x 1, 80% x 1) x 3

3 sets, no rest:
3 rope climbs
10 push press - 60%



Aspects of " Fitness"


The CrossFit Method seeks to condition the key aspects of all round Fitness.
Including improving efficiency and increasing work capacity of


The interlinked Cardio Vascular Aerobic and Anaerobic Systems

Relative Strength

Power to Body weight Ratio

Flexibility and Range of Joint Mobility

Coordination

Agility

Balance

These Aspects together form the basis of efficient and effective human movement the training of which should be included in any focused Fitness routine. This is achieved by Cross Training the skills of multiple modalities, which have functional movement at their core.
Through this individuals develop a high level of competency at the above aspects of fitness, developing a core strength and conditioning that can be applied to any specific performance sets with minimal refinement.