CrossFit Sydney "How to do CrossFit"

CrossFit Conditioning
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Ftiness@CrossFitSydney.com.au







CFHQ WOD

"Arnie"

With a single 2 pood(32kg) kettlebell

21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Record time taken
Perform TGU smoothly



ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries


STRENGTH WOD

Snatch no-touch deadlift on riser
50% x 3 x 3

Clean high pull
70% x 5 x 5

Back squat
80% x 2 x 6

3 sets:
A1. Planks (front/side) x max hold
A2. Reverse hyper x 15


Snatch no-touch deadlift on riser: Perform a snatch deadlift standing on a 2-4" riser. After lifting off the first rep, do not let the bar touch the floor - stop it at the height of the top of the riser.



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.