CrossFit Sydney " Hard Bits"

CrossFit Conditioning
Try the Method
Fitness@CrossFitSydney.com.au






CFHQ WOD

Back Squat
1-1-1-1-1-1-1

record Loads

ENDURANCE WOD

Choose ONE Of the following Sports then do:

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


Clean & jerk
80% x 1 x 5

Snatch
80% x 1 x 5

Front squat
50% x 2 x 10; 1 min rest

3 sets; no rest:
A1. 10 GHR
A2. 20 push-ups

Notes: On front squats, the emphasis is on speed of the transition at the bottom and speed up.





Hard Bits?

Becoming fit isn't complicated at all physically, you just have to work hard repeatedly on a varied group of key exercises (eg: squats, pull-ups, Olympic lifts, rowing, running, swimming, handstand pushups, and ring work) and let your body recover from the workouts and improve.

The hard bit is the mental aspect.

CrossFit Programming is mentally challenging and fatiguing. The Intensity and the task completion based protocols will find you wanting to quit, stop or at least rest a little longer. Attrition is not a maybe but a certainty.
Strategies will emerge for your best way through such intensity, but all will take a certain mental commitment and determination that is uncommon in Gym based programs.
Take it on
CrossFit
Function Intensity Variety