CrossFit Sydney "Foundations"

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



Dave B on the Drag




CFHQ WOD

For Time

5Rds


5 Muscle-ups
60kg power Clean, 10 reps
Run 220 meters

Record time taken


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

4min on, 3min off

2min on, 30sec off

1min on, 3min off

2min on, 30 sec off

4min on. Done!

Cover as much distance as possible in each of the prescribed time intervals.


STRENGTH WOD

Snatch
78% x 1 x 3

Clean & jerk
78% x 1 x 3

Front squat
50% x 2 x 3 (max speed in transition and recovery)




CrossFit Foundations

CrossFit Conditioning seeks to perform the basics of movement correctly, efficiently and at high intensity.

Time is spent correcting the Squat, the Press, the Pull of many BW and Weighted Movements.

The simplest BW exercises such as the Chin Up, the Push Up, and the BW Squat are often performed incorrectly or inefficiently. Yet these movements are the foundations of many weighted exercises. Practise and ongoing corrections and refinement of the basics are integral to CrossFit conditioning.