CrossFit Sydney "Heavy Singles"

CrossFit Conditioning
Try the Method
Function Intensity Variety
Fitness@CrossFitSydney.com.au






CFHQ WOD

for Time
5rds
500m Row
60kg Thrusters 7 reps

Record time taken



ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

STRENGTH WOD

Back squat
90% x 2 x 2

Snatch pull
90% (of snatch) x 2 x 2

Power jerk
80% x 2 x 3

2 sets:
A1. Pull-ups x 3-4; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest



The Heavy Single

Represents not a 1 Rep Max test but a ramp up to a high weight (90% or >)for a quality single depending on your abilities for that day.
Use these days to work quality form and intelligent ramp up procedures for 1 Rep Max days
Set your rest and work your set position,reaffirm your confidence with a significant load.

Work up to your heavy single by either working 5 reps to 3 reps to 2 reps to Single
Continue your Single for the required Sets
Do not push to a Fail,keep in the 90% zone of your 1RM this is not the day for a new 1RM

Heavy Singles can be compromised by your previous days training so don't have your expectations set too high

Remember this is training not Test or Comp Day