CrossFit Sydney "What is CrossFit"

CrossFit Strength and Conditioning
Try the Method
Fitness@CrossFitSydney.com.au










CFHQ WOD

For Time
3Rds
45kg Ground to overhead, 10 reps
200m Shuttle sprint, 50m there and back twice

Record time Taken

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.


STRENGTH WOD

3-position clean (floor, knee, mid-thigh)
70% x 5 sets

Clean pull
90% (of clean) x 5 x 5

Snatch balance
max for day; 78% of that x 2 x 3

3 sets:
A1. Ab wheel - 3 x 14
A2. KB sidebend - 3 x 14/side





What is CrossFit?

The CrossFit protocol is designed by G&L Glassman.
We believe it is ideal base conditioning for people who are looking for a challenging yet rewarding fitness program for life or for people who actively engage in outdoor pursuits or have intense physical challenge 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!