CrossFit Sydney "Form & Technique?"

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au






CFHQ WOD

For Load & Time

5Rds

Back Squat 3reps
20 Ring Dips

record Loads & Time taken



ENDURANCE WOD


Choose ONE Of The Following Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m


STRENGTH WOD

Snatch
max for day; 90% of that x 1 x 2

Clean & jerk
max for day; 90% of that x 1 x 2

Back squat
80% x 3 x 3

Ab wheel
3 x 15



What about Form?

Form and technique will suffer when going for a best time,however generally it is recommended that beginners concentrate on form and simply allow time to tick by,this will maintain the intensity of the WO in its own right. As your skill level increases then with correct scaling of reps and weights,"For Best Time" can be attempted.However "Best Times" usually accompany repetition's of a WO due to familiarity and improved technique,regardless of whether its an official attempt or not.