CrossFit Sydney

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Fitness@CrossfitSydney.com.au



Varun in pose Mode


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http://altituderowena.blogspot.com/
She is off to Everest in March

CFHQ WOD

For Time
5rds
70kg Thruster
5 Muscle Ups
400m Run

Record time taken


ENDURANCE WOD

Choose ONE of The Following Sports:

Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y

Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.

Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

STRENGTH WOD

Block/hang snatch (mid-thigh)
65% x 2 x 6; 1 min rest

Power jerk
65% x 2 x 6; 1 min rest

Jerk dip squats with bands
95% (of jerk) x 2 x 4

4 sets:
A1. Box jump x 3; no rest
A2. GHB sit-up x 14; 2020; 1 min rest


General Physical Preparedness = GPP

This refers to a level of fitness needed to be prepared for a variety of contingencies. In close relation to Functional Fitness practices, GPP is to be conditioned at a base level of competency within fitness activities. This GPP has implications for any individual who has physical demands placed unpin them with little preparation time.
What role does GPP serve?
GPP serves as a multi faceted component of training to maintain and perfect skills that serve in auxiliary roles in life and sport.

In relation to an Athlete a major role of GPP is to form, strengthen or restore skills that play an important but secondary role to your sport. GPP seeks to increase and maintain overall work capacity in areas that are under developed. GPP can expose individuals to new skills and push individuals mentally via challenging protocols. GPP can uncover weakness and promote balance. GPP can provide important off-season variety or unloads phases after focus stages.

In the average person GPP seeks to condition across a diverse range of activities. GPP produces increased work capacity across a broad range of disciplines and skills and lays a foundation for healthy movement patterns. A strong base of GPP leads to fast adaptation process to unfamiliar or unaccustomed physical and mental demands.
CrossFit
Function Intensity Variety