CrossFit Sydney "Aims"

CrossFit
Try the Method
Fitness@CrossFitSydney.com.au





CFHQ WOD

Helene
For Time
3Rds
21 KB Swing 24kg
12 Kipping Chin Ups

record time taken

ENDURANCE WOD

Swim, Bike, Run, C2

Maximal Effort Required!

Swim: 500m, add aT-shirt, parachute or Boots & Utes for drag, 1st 250m, with pull paddles, 2nd, without paddles.

Bike: 1 mile Hill climb, Remain out of the Saddle for the entire climb,Incline between 6-12%

Run: 1 mile Hill climb, Incline between 6-12%. First 1/2mile, Run backwards,2nd 1/2 mile Run Forward.

C2: 2000m, Damper setting between 5-8, Turn hands under, Palms up.

STRENGTH WOD


Snatch
75% x 1 x 3

Snatch pull
90% (of snatch) x 3 x 3

Snatch deadlift
100% x 3 x 3

Front squat
75% x 3 x 5; follow each set immediately with 3 box jumps

GHB sit-ups - 50 total




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