CrossFit Sydney "Progression"

CrossFit Conditioning
Try the Method
Sport or Goal Specific PT Sessions Available
Fitness@CrossFitSydney.com.au





CFHQ WOD


For Time
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 35 kg
Push jerk, 35kg

Record time

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

12x1 minute intervals, Rest 30sec between intervals.

Hold maximal distance possible on each interval.

STRENGTH WOD

Jerk
70% x 1 x 3

2-position snatch (floor, mid-thigh)
60% x 3 sets

2-position clean (floor, mid-thigh
60% x 3 sets

4 sets; no rest:
2-arm KB push press x 15
KB swing x 15

Ongoing Incremental Progression

The focus of CrossFit Conditioning is on individual improvement and progress through efficient movement.The time,loads, Rds and performance of others should be a motivator not a goal to be beaten.
Individual participation and exposure to the experience of the Work Out is the overall goal and from which the benefits will be apparent.

Training for Effect,Do the Training,Experience the Effect!
CrossFit