CrossFit Sydney "Performance Ranking"

CrossFit Conditioning
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Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au







CFHQ WOD

Snatch Balance

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

Record Loads



ENDURANCE WOD

Choose ONE Of The Following Sports

Swim: 20minutes total: at 85% for first 10min then pick it up to 90% on the last 10min

Bike: 90 minutes total: at 85% for first 45min then pick it up to 90% on the last 45min

Run: 40 minutes total: at 85% for first 20min then pick it up to 90% on the last 20min

C2: 15 minutes total: at 85% first 7.5min recover 1min, then 90% for second 7.5min



STRENGTH WOD

Snatch
70% x 1 x 3

Clean & jerk
70% x 1 x 3


Front squat
80% x 2 x 2; follow each set immediately with 2 box jumps

GHB sit-ups
50 total


Ranking WOs

Constantly varied programming built from functional exercises executed at high intensity is the key to CrossFit’s physiological advantage. Our distillation of load, range of motion, exercise, power, work, line of action, flexibility, speed, and all pertinent metabolics to a single value – usually time.
Public performance ranking in group sessions for each workout has seen the motivation and acceleration of improvement of those less physically capable by temperament, training, or natural limitation. Ranking has seemingly done more for bottom performers than top performers.
The skill elements included in CrossFit Conditioning furthers the sense of sport that so motivates individuals. CrossFit feels like sport!