CrossFit Sydney "Hard Bits"

CrossFit Conditioning
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Ftiness@CrossFitSydney.com.au





CFHQ WOD

Deadlift

1-1-1-1-1-1-1

Record Loads

ENDURANCE WOD

Choose ONE Of the Following Sports:

30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 30:20x8

STRENGTH WOD

Clean & jerk
75% x 1 x 4

Clean pull
95% x 3 x 3

Clean deadlift
103% x 3 x 3

Back squat
78% x 3 x 5; follow each set immediately with 3 box jumps

Russian twist
3 x 12/side


Hard Bits?

Becoming fit isn't complicated at all physically, you just have to work hard repeatedly on a varied group of key exercises (eg: squats, pull-ups, Olympic lifts, rowing, running, swimming, handstand pushups, and ring work) and let your body recover from the workouts and improve.

The hard bit is the mental aspect.

CrossFit Programming is mentally challenging and fatiguing. The Intensity and the task completion based protocols will find you wanting to quit, stop or at least rest a little longer. Attrition is not a maybe but a certainty.
Strategies will emerge for your best way through such intensity, but all will take a certain mental commitment and determination that is uncommon in Gym based programs.
Take it on
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Function Intensity Variety