CrossFit Sydney "Prescription"

CrossFit Conditioning
Try the Method
Sport or Goal Specific PT Sessions Available
Fitness@CrossFitSydney.com.au








CFHQ WOD

Fran
21-15-9
Thruster 40kg
Pull Ups

Record time taken


ENDURANCE WOD

Choose ONE of the following sports

Swim, Bike, Run C2

Goal is to use maximum effort for 2 min interval.

120:60 x 6

or 2 min on 1 minute off x 6

STRENGTH WOD

Overhead squat
max for day; 80% x 2

Snatch
70% x 2 x 5

5 sets; no rest:
5 DB power snatch
5 DB power jerk
5 DB split clean (per leg)

Use DBs approximately 15-20% each of your best power clean



Prescription

The CrossFit prescription is “constantly varied, high-intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.
G Glassman