CrossFit Sydney "Aims"

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





CFHQ WOD

For Time

50 Wall ball shots,10kg
25 L Pull-ups
40 Wall ball shots, 10kg
20 L Pull-ups
30 Wall ball shots, 10kg
15 L Pull-ups
20 Wall ball shots, 10kg
10 L Pull-ups


Record time taken



ENDURANCE WOD

Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

STRENGTH WOD

Power clean
75% x 2 x 10; 1 min rest

Hang snatch high-pull
70% x 3 x 4


Snatch balance
Max for day

3 sets:
A1. Ab wheel x 15+; 20 sec rest
A2. Side bend x 8-10; 1 min rest


Aims

The aim of CrossFit has been to forge a broad, general, and inclusive fitness. We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable. Looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing.
G Glassman