Get Function
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au
Good Luck Dan!
CFHQ WOD
5Rds
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
Record Loads
ENDURANCE WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds
STRENGTH WOD
Snatch
80% x 1 x 8
Clean & jerk
80%x 1 x 8
Back squat
85% x 2 x 2
Hanging leg raise
4 x 15
What is CrossFit?
The CrossFit protocol is designedby G&L Glassman.
We believe it is ideal base conditioning for people who are looking for a challenaging yet rewarding fitness program for life or for people who actively engage in outdoor pursuits or have intense phsyical challenage as part of their vocation.
CrossFit produces what we believe to be a truly functional fitness level that is highly transferable to all athletic pursuits as well as daily physical tasks.
Crossfit is a foundational Core and Conditioning program that seeks to elicit as broad as adaptation response as possible utilizing training formats derived from Gymnastics, Olympic Weight Lifting, Sprinting and Combat disciplines.
Individuals within the program develop greater understanding of applying force while maximizing strength to weight ratio and functional range of movement. Enhancing individual’s competency in physical tasks by improving Cardiovascular and Respiratory Endurance, Strength, Flexibility, Power, Agility, Coordination and Balance.
What results is the ability to apply strength and power in real world environments and or sports providing either a stand alone conditioning routine or a platform for sport specific performance.
What Crossfit isn’t!
We are not a Hypertrophy or Curves program centered on making you look good in underwear! (Although this may be a result)
We are not Psychiatrists!
We are not a Knitting Group!
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