CrossFit Sydney "Aspects of Fitness"

CrossFit Conditioning
Try the Method
Function Intensity Variety
Fitness@CrossFitSydney.com.au







CFHQ WOD

Snatch
1-1-1-1-1-1-1

Record Loads


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike Run, C2

All Out Efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.



STRENGTH WOD

Jerk
80% x 2 x 2; 85% x 2 x 2

Jerk dip squat
90% (of jerk) x 3; 95% x 3; 100% x 3

Snatch push press
70% x 5, 75% x 5, 80% x 5 x 2

3 sets:
A1. Ring push-ups x AMRAP; no rest
A2. 20 walking suitcase lunges (1 db at side); 30 sec rest


Aspects of " Fitness"

The CrossFit Method seeks to condition the key aspects of all round Fitness.
Including improving efficiency and increasing work capacity of

The interlinked Cardio Vascular Aerobic and Anaerobic Systems

Relative Strength

Power to Body weight Ratio

Flexibility and Range of Joint Mobility

Coordination

Agility

Balance

These Aspects together form the basis of efficient and effective human movement the training of which should be included in any focused Fitness routine. This is achieved by Cross Training the skills of multiple modalities, which have functional movement at their core.
Through this individuals develop a high level of competency at the above aspects of fitness, developing a core strength and conditioning that can be applied to any specific performance sets with minimal refinement.