CrossFit Sydney "How to do CrossFit"

CrossFit Sydney
Get Fit,Get Functional
Fitness@CrossfitSydney.com.au








CFHQ WOD

For Rds
12min

Weighted Chin Ups +22kg 3reps
50m Sprint
3 Ring HSPU

Record rds complete and fractions


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

2x5 min intervals w/2min recovery between intervals

Next interval scheme starts after the 2min recovery

5x1min Intervals w/30sec recovery between intervals

Hold maximal distance possible on each of the set intervals.


STRENGTH WOD

Snatch
max

Clean & jerk
max

Back squat
max

Ab & back work of choice



How to do CrossFit?

Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. "Mechanics," then "Consistency," and then "Intensity" - this is the key to effective implementation of CrossFit programming.

Incremental progressive improvement is the goal of CrossFit Conditioning. The goal is not "winning a WO",nor having the best "Time" or being the best at CrossFit but to continuously improve your skill and conditioning levels. Creating a preparation base of diverse skills and high level of conditioning that is efficient and effective in application for whatever endeavour you choose.