CrossFit Sydney "Fit or CrossFit ?"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au






CFHQ WOD

21-18-15-12-9-6-3 reps of

60kg SDL HP
Pull to inverted hang and lower as slowly as possible -> (Back Lever Lower and Rise)

On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.



ENDURANCE WOD

Swim, Bike, Run, C2

40:20x5

40 seconds on, 20 seconds off for 5 rounds. All out Efforts, Terrain and Incline are your choice.

STRENGTH WOD

Snatch
90% x 1 x 3

Clean & jerk
90% x 1 x 3

Front squat
55% x 2 x 10; 1 min rest

3 sets:
A1. GHR x 12
A2. Press x 5-7


Fit or CrossFit?

CrossFit is a base strength and conditioning format seeking to be as broad and functional as possible.
The primary focus is to develop increases in relative strength to body weight ratio and create greater efficiency within the anaerobic system.
CrossFit will work your weaknesses and challenge you with new skills. Developing a highly transferable form of fitness that can be a stand alone program or base conditioning for sport specific goals.