CrossFit Sydney "Foundations"

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au






CFHQ WOD

For time:
Row 1K
17.5kg Dumbbell snatch, 50 reps
Row 750m
17 Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.


ENDURANCE WOD

Choose ONE of the Following Sports;

Swim, Bike, Run C2

3 Rounds of:

5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off


STRENGTH WOD

Snatch
75% x 1 x 3

Snatch pull
97% x 3 x 3

Snatch deadlift
105% x 3 x 3

Front squat
81% x 3 x 5; follow each set immediately with 3 box jumps

GHB sit-ups
60 total


CrossFit Foundations

CrossFit Conditioning seeks to perform the basics of movement correctly, efficiently and at Relative high intensity either by loads or volume.

Time is spent correcting and refining the Squat, the Press, the Pull of many BW and Weighted Movements.

The simplest BW exercises such as the Chin Up, the Push Up, and the BW Squat are often performed incorrectly or inefficiently. Yet these movements are the foundations of many weighted exercises. Practice and ongoing corrections and refinement of the basics are integral to CrossFit conditioning.