CrossFit Sydney "What is CrossFit?"

CrossFit Conditioning
Try the Method
Fitness for Life,for Sports
Contact
Fitness@CrossfitSydney.com.au






CFHQ WOD

"Stephen"

30-25-20-15-10-5 reps
GHD sit-up
Back extension
Knees to elbow
40kg Stiff legged deadlift

record time taken

ENDURANCE WOD


Choose One of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)

Bike: 3x( 1/2mile + 1 mile+ 2 mile)

Run: 3x( 200m + 400m+ 600m)

C2: 3x( 250m +500m+ 700m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

STRENGTH WOD

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

Jerk
75% x 2 x 10; 1 min rest

Jerk dip squat
100% x 2 x 4

4 sets:
A1. Box jump x 3; no rest
A2. GHB sit-up x 16; 2020; 1 min rest






What is CrossFit?

The CrossFit protocol is designedby G&L Glassman.
We believe it is ideal base conditioning for people who are looking for a challenaging yet rewarding fitness program for life or for people who actively engage in outdoor pursuits or have intense phsyical challenage as part of their vocation.
CrossFit produces what we believe to be a truly functional fitness level that is highly transferable to all athletic pursuits as well as daily physical tasks.
Crossfit is a foundational Core and Conditioning program that seeks to elicit as broad as adaptation response as possible utilizing training formats derived from Gymnastics, Olympic Weight Lifting, Sprinting and Combat disciplines.
Individuals within the program develop greater understanding of applying force while maximizing strength to weight ratio and functional range of movement. Enhancing individual’s competency in physical tasks by improving Cardiovascular and Respiratory Endurance, Strength, Flexibility, Power, Agility, Coordination and Balance.
What results is the ability to apply strength and power in real world environments and or sports providing either a stand alone conditioning routine or a platform for sport specific performance.

What Crossfit isn’t!
We are not a Hypertrophy or Curves program centered on making you look good in underwear! (Although this may be a result)
We are not Psychiatrists!
We are not a Knitting Group!