CrossFit Sydney "WOD"

CrossFit Conditioning
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Ftiness@CrossFitSydney.com.au







CFHQ WOD

Walking lunge 30m.
21 Pull-ups
21 Sit-ups
Walking lunge 30m
18 Pull-ups
18 Sit-ups
Walking lunge 30m.
15 Pull-ups
15 Sit-ups
Walking lunge 30m.
12 Pull-ups
12 Sit-ups
Walking lunge 30m.
9 Pull-ups
9 Sit-ups
Walking Lunge 30m.
6 Pull-ups
6 Sit-ups


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

Back squat
55% x 10, 60% x 8, 65%, 8, 70% x 5

Press
3 x 8

Bent row
3 x 8

3 sets: no rest:
20 m bear crawl
10 halfmoons


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)