Try the Method
Function Intensity Variety
Fitness@CrossFitSydney.com.au
CFHQ WOD
For Negative Splits
4Rds
500m Row
3 min Rest
Record Splits
ENDURANCE WOD
Choose ONE Of the Following Sports:
Swim, Bike, Run, C2
For your specific distance: "see legend if you are not clear"
SC: 15 minutes
LC: 45 minutes
U: 65 minutes
Cover as much distance as possible in your set time.
STRENGTH WOD
Box jump
3 x 3
Snatch
70% x 1 x 3
Clean & jerk
70% x 1 x 3
3 sets:
10 dips; no rest
250 m row; 30 sec rest
WOD
WOD stands for Work Out of the Day.
This is the main focus for that day and is set out in a task completion format.WODs are the recommended focus for that day and do not include a warm up or cool down nor skill or technique issues however we recommend your WOD incorporate these elements.
WOD as Rxed?
The work out of the day as written or as recommended is to complete the task as per the instructions.
Can't do the WOD as Rxed?
Can't complete due to technique, equipment,volume,load etc. Then scale the WOD so that it is achievable within a time frame of 45mins.
Scale for completion.
So you can get through the WOD
Scale for Effect
So as to focus on an element of the training effect(strength,speed)
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