CrossFit Sydney "What is WOD?"

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






CFHQ WOD

"Lynne"

For Max Reps
5Rds
2min Rest between exercises

BW Bench press
Pull Ups Nuetral Strict

record Reps per Exercise


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

Snatch
75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2

Clean & jerk
75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2

Front squat
med/heavy single

Kipping pull-ups
3 x 65% of max consec reps/set

Notes: Front squat should be a challenging weight, but still moving relatively quickly; NOT a max for the day. Pull-ups - If you can do 25 consecutive kipping pull-ups, you would do 16 pull-ups per set (.65 x 25).


WOD

WOD stands for Work Out of the Day.
This is the main focus for that day and is set out in a task completion format.WODs are the recommended focus for that day and do not include a warm up or cool down nor skill or technique issues however we recommend your WOD incorporate these elements.

WOD as Rxed?
The work out of the day as written or as perscribed is to complete the task as per the instructions.

Can't do the WOD as Rxed?
Can't complete due to technique, equipment,volume,load etc.
Then scale the WOD so that it is achievable within a time frame of 45mins.

Scale for completion.
So you can get through the WOD

Scale for Effect
So as to focus on an element of the training effect(strength,speed)