CrossFit Sydney Adaptations

CrossFit Conditioning
Try the Method
Small Group Classes Monday~Friday
Cook&Phillip Centre CBD
Morning & Lunch times
Personal Training Sport or Goal Specific Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au



Adaptations

Our commitment to evidence-based fitness, publicly posting performance data, co-developing our program in collaboration with other coaches, and our open-source charter in general has well positioned us to garner important lessons from our program—to learn precisely and accurately, that is, about the adaptations elicited by CrossFit programming. What we’ve discovered is that CrossFit increases work capacity across broad time and modal domains. This is a discovery of great import and has come to motivate our programming and refocus our efforts. This far-reaching increase in work capacity supports our initially stated aims of building a broad, general, and inclusive fitness program. It also explains the wide variety of sport demands met by CrossFit as evidenced by our deep penetration among diverse sports and endeavors. We’ve come to see increased work capacity as the holy grail of performance improvement and all other common metrics like VO2 max, lactate threshold, body composition, and even strength and flexibility as being correlates—derivatives, even. We’d not trade improvements in any other fitness metric for a decrease in work capacity.

WOD
For Time
3Rds
Row 500m
10kg Wall Ball 50 reps

Record Overall Time

CrossFit Sydney Lactate Theshold?

CrossFit Conditioning
Get Function
Small Group Classes Monday~Friday
based at Cook&Phillip Centre CBD
Morning & Lunch times
Sport or Goal Specific PT Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au



Lactate Threshold
What is it?
When the body is at rest or at regular work conditions, your metabolic rate creates a balance between lactate production and blood lactate removal. The Lactate Threshold (the Margin in which your body can no longer remove lactate as fast as it is produced) directly refers to exercise stress, which produces a rapid increase in blood lactate and a decreased or less then efficient lactate removal.

Protocols that combine high volume (high work capacity), maximal steady –state training (Fluctuating Intensity Work) and Interval Training (high Intensity Work) result in increased Lactate Threshold.

Generally thought to be a concern for Power Athletes Lactate Threshold training (conditioning to improve the bodies ability to balance blood lactate production and removal during times of exercise stress) can dramatically improve performance in endurance events as will as power orientated events.

For the Generalist?
So what’s it all mean to me Recreational Jo?

Protocols that focus on Lactate Threshold improvement create a time efficient format that has multiple impacts on every aspect of fitness. Providing a board-reaching program in minimal time. That with appropriate nutrition and recovery techniques, individuals are left with an ideal conditioning structure that produces abilities and allows time to be applied to other disciplines.


WOD
Sprint
10 x 100m
Rest >2min Between Attempts

Record Times

CrossFit Sydney Nobody!

CrossFit Conditioning
Try the Method
Small Group Classes Monday~Friday
Cook&Phillip Centre CBD
Morning & Lunch times
Sport or Goal Specific PT Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au



Everybody Somebody Anybody
"Once upon a time there were four men named Everybody, Somebody, Anybody, and Nobody. There was an important job to be done and everybody was asked to do it. But Everybody was sure that Somebody would do it. Anybody could have done it. But Nobody did it. Somebody got angry about it, because it was everybody's job. Everybody thought that Anybody could do it, and Nobody realized that Everybody wouldn't do it. It ended up that Everybody blamed Somebody and Nobody did the job that Anybody could have done in the first place. At last report, these four still arguing and the job they were supposed to do still wasn't done."--Author Unknown


WOD
For Rds
20min of
Neutral Grip Chin Ups +25kg 5 reps
BW OverHead Squat 5 reps

Record Completed Rds and fractions

CrossFit Sydney Prescription

CrossFit Conditioning
Try the Method
Small Group Classes Monday~Friday
Cook&Phillip Centre CBD
Morning & Lunch times
Sport or Goal Specific PT Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au


Prescription

The CrossFit prescription is “constantly varied, high-intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.
G Glassman

WOD

"Lynne"

5Rds for Max Reps
Body weight bench press
Pull-ups

Record reps for both exercises in all rounds.

CrossFit Sydney M.E.

CrossFit Conditioning
Try the Method
Small Group Classes Monday~Friday
Cook&Phillip Centre CBD
Morning & Lunch times
Sport or Goal Specific PT Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au


M.E. stands for Maximal Effort.

These days focus on increasing individuals relative strength through weight bearing protocols built around compound movements.

CrossFit Sydney will instruct and correct technique for the following lifts on most M.E. Days.

The Big 3 are
the Squat
Military or Standing BB Shoulder Press
the Dead Lift.

Other Slow Lifts Include
Bench Press
Front Squat
Overhead Squat
Weighted Chin Ups
Other Ballistic Lifts Include
Clean & Jerk and break downs
Snatch and break downs

WOD
Dead Lift
1-1-1-1-1-1-1
>2min Rest Between Attempts
Record Loads

CrossFit Sydney Ongoing Incremental Progression

CrossFit Sydney
Strength and Conditioning for Every Body
Group Sessions Monday - Friday
Cook&Phillip Park CBD
Sport and Goal Specific Personal Training Available
Contact
Andrew@CrossFitSydney.com.au



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

WOD
"Cindy"
20 minutes For Rds
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
20 minutes For Rds
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Record Completed Rds and Fractions

CrossFit Sydney Supplements?

CrossFit Sydney
Strength and Conditioning for Every Body
Group Sessions Monday - Friday
Cook&Phillip Park CBD
Sport and Goal Specific Personal Training Available
Contact
Andrew@CrossFitSydney.com.au



Supplements
Supplements are just that, a supplement to your food intake.
It is wise to first clean up your lifestyle and dietary influences before embarking (and dropping a load of cash) on a large intake of isolated vitamins minerals and amino acids.
On achieving a reasonable diet that applies to your lifestyle you should then honestly access your goals with regards to fitness and health.
Many supplement have specific results and should only be used for narrow range of goals. Either way supplements will work best applied on top of a clean diet and lifestyle practices. They are not a crutch or band-aid method.

Do you have specific sports related goals?

Are health, vitality and enjoyment of a variety of pastimes important?

Are your goals competition based or body image based?

If you have sport specific goals then supplements should be based around aiding performance mainly in the form of recovery from training sessions.

If however your goals are for increased muscle mass then recovery and maximizing calorie intake will be an over riding goal of your diet and supplement choice.

If health and vitality are the primary objectives then perhaps consider concentrating on a clean diet, meditative and relaxation practices to produce the results.

Approach Supplements cautiously for sake of your wallet and your health, after you have attempted to clean up your diet and lifestyle practices. Realistically access your goals and research objectively as possible the available aids that are compatible with your goals.
What you require may not be just a pill or powder.


WOD
"Michael"
For Time
3Rds
Run 800m
50 Sit ups
50 Back Extensions
Record Overall Time

CrossFit Sydney SSP?

CrossFit Sydney
Strength and Conditioning for Every Body
Group Sessions Monday - Friday
Cook&Phillip Park CBD
Sport and Goal Specific Personal Training Available
Contact
Andrew@CrossFitSydney.com.au



Sport Specific Performance

Want to get better at a Sport then at some stage you will have to devote more time to that specific sport skill set and movement patterns. Depending on your present skill level improvement may require stages of focus to progress efficiently.

CrossFit provides a base line conditioning that is ideal for most power sports. That said, CrossFit programming can be adjusted and "tweaked" to suit and aid on going sport specific skill development just as CrossFit is scaled to suit the individual.

Crossfit Conditioning will complement SSP by maintaining and/or increasing work capacity and prevent possible injuries.

Got a Sport?
Then get the CrossFit advantage.

WOD
For Time
4Rds
5 Muscles Ups
50 Squats

Record Overall Time

CrossFit Sydney Aspects of "Fitness"

CrossFit Conditioning
Try the Method
Small Group Classes Monday~Friday
Cook&Phillip Aquatic Centre CBD
Morning & Lunch times
Personal Training Sport or Goal Specific Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au



Aspects of " Fitness"

The CrossFit Method seeks to condition the key aspects of all round Fitness.
Including improving efficiency and increasing work capacity of

The interlinked Cardio Vascular Aerobic and Anaerobic Systems

Relative Strength

Power to Body weight Ratio

Flexibility and Range of Joint Mobility

Coordination

Agility

Balance

These Aspects together form the basis of efficient and effective human movement the training of which should be included in any focused Fitness routine. This is achieved by Cross Training the skills of multiple modalities, which have functional movement at their core.
Through this individuals develop a high level of competency at the above aspects of fitness, developing a core strength and conditioning that can be applied to any specific performance sets with minimal refinement.

WOD
"Nancy"
For Time
5Rds
400m Run
45kg Overhead Squat 15 reps

Record Overall Time

CrossFit Sydney GPP?

CrossFit Conditioning
Try the Method
Small Group Classes Monday~Friday
Cook&Phillip Aquatic Centre CBD
Morning & Lunch times
Personal Training Sport or Goal Specific Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au



General Physical Preparedness

GPP
This refers to a level of fitness needed to be prepared for a variety of contingencies. In close relation to Functional Fitness practices, GPP is to be conditioned at a base level of competency within fitness activities.GPP has implications for any individual who has physical demands placed unpon them with little preparation time.

What role does GPP serve?
GPP serves as a multi faceted component of training to maintain and perfect skills that serve in auxiliary roles in life and sport.

In relation to an Athlete a major role of GPP is to form, strengthen or restore skills that play an important but secondary role to your sport. GPP seeks to increase and maintain overall work capacity in areas that are under developed. GPP can expose individuals to new skills and push individuals mentally via challenging protocols. GPP can uncover weakness and promote balance. GPP can provide important off-season variety or unloads phases after focus stages.

In the average person GPP seeks to condition across a diverse range of activities. GPP produces increased work capacity across a broad range of disciplines and skills and lays a foundation for healthy movement patterns. A strong base of GPP leads to fast adaptation process to unfamiliar or unaccustomed physical and mental demands.

CrossFit

WOD
With a Continous Clock running
On the minute every minute
Complete 1 Pull Up in the first minute
2 Pull Ups in the second minute and so on
Untill you can no longer complete the number within the minute.

Record Minutes reached.

CrossFit Sydney M.E. Days?

Get CrossFit!
Small Group Classes Monday~Friday
Cook&Phillip Centre CBD
Morning & Lunch times
Sport or Goal Specific Personal Training Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au


M.E. Days?

M.E. stands for Maximal Effort.

These days focus on increasing individuals relative strength through weight bearing protocols built around compound movements.

CrossFit Sydney will instruct and correct technique for the following lifts on most M.E. Days.

The Big 3 are
the Squat
Military or Standing BB Shoulder Press
the Dead Lift.

Other Slow Lifts Include
Bench Press
Front Squat
Overhead Squat
Weighted Chin Ups

Other Ballistic Lifts Include
Clean & Jerk and break downs
Snatch and break downs

Get M.E.
Get CrossFit

WOD
Push Press
3-3-3-3-3-3-3
Rest >2min between attempts
Record Loads

CrossFit Sydney For Rds?

CrossFit Conditioning
Try the Method
Small Group Classes Monday~Friday
Cook&Phillip Centre CBD
Morning & Lunch times
Sport or Goal Specific PT Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au


(Time) For Rds

“For Rounds” is a method of scoring while increasing work capacity of a couplet or triplet of movements within a set time period.
1 Rds is designated to be a series of exercises of which the reps must be accounted for in sequence before moving on to repeat next round.
For Example
“Cindy”
1 Rd = 5 Chin Ups followed by 10 Push Ups followed by 15 Squats

It does not matter if you are need to break the reps into smaller sets or units to complete the number given, as long as you complete the reps before moving on to the next exercise. You may rest as needed.

20mins For Rds (The Time Factor)
You now have the influence of time placed on the completion of Rds. You may rest as needed but the time will keep on trucking. Creating an Intensity level as you move to finish as many Rds possible in good form; within the allotted time period.

Time for Rds gives you a referable result, if you achieve more Rds for the period on next attempt, then your work capacity and efficiency of movement has increased.

Don’t under estimate Time for Rds, these WODs can be very punishing Work Outs.
So Jump in and enjoy a new method of attrition.


WOD
For Time
3Rds
40m Walking Lunge
50 Squats
25 Back Extensions

Record Overall Time

CrossFit Sydney Short Change

CrossFit Conditioning
Try the Method
Small Group Classes Monday~Friday
Cook&Phillip Centre CBD
Morning & Lunch times
Sport or Goal Specific PT Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au



Short Change

Often individuals take the Met Con WODs as a Time based Competitions or races with the fastest time winning.
Sure, let the person beside you motivate you to perform better, but the real goal of recording times is to monitor improvements in efficiency of movement under stress against that individual’s previous time.
When the Fastest Time becomes the overriding goal, the WO and more importantly the quality of the movement suffers. Individuals don’t quite reach the depth they could in the squat, don’t quite top out in the push up, and heaven forbid they even skip reps.

The WODs are designed to create a training effect (conditioning) by working through a range of movement in good form at a relatively high intensity.
Reduce the range of movement or the quality of the technique in order to maximize the intensity and you will only cheat yourself out of valuable conditioning. The WOD isn’t about winning its about maximizing work capacity. Develop fluid movement through good form and correct ROM, then ratchet up the intensity to work for Personal Best times.

Don’t let this happen to your WOD; don’t short change the training effect in order to beat the gent next to you.


WOD
For Time
15,12,9 reps of
70kg Hang Power Clean
Muscle Ups

Record overall Time

CrossFit Sydney M.E.

CrossFit Conditioning
Try the Method
Small Group Classes Monday~Friday
Cook&Phillip Aquatic Centre CBD
Morning & Lunch times
Personal Training Sport or Goal Specific Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au



M.E.(Maximum Effort) Work Outs
Consolidation

Know your max?
Warm Up-> get to your Rep Max Load.
Now complete all Sets with your Max Load.
Rest as long as you need to get the next Rep Set.
Coping the Fail?
Not happening?
Reduce the load by 1.5kg until you make the clean lift.
Continue your Rep Max at the new load.

WOD
Back Squat
Butt to ankles
5-5-5-5-5
Record Loads

CrossFit Sydney Body Weight & Strength

CrossFit Sydney
Try the Method
Small Group Classes Monday~Friday
Cook&Phillip Centre CBD
Morning & Lunch times
Sport or Goal Specific PT Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au



BW and Strength
In the realm of General Physical Preparedness Training, Strength is always relative to the BW of the Trainee. The focus of a training format is to make improvements of people’s power,strength and work capacity. Training loads must be calculated in relation to the individuals Body mass.

Need Competition? Then choose your sport and apply your strength and power.
The application of that strength or power is what matters in competition and requires skill and agility.
Such Aspects are rarely seen trained in Gyms.

CrossFit

WOD
For Time
50-40-30-20-10 reps:
Double unders
Glute-ham sit-ups
Back extensions

Record Overall Time

CrossFit Sydney Improving Efficiency

CrossFit Strength & Conditioning
Try the Method
Classes Monday~Friday
Cook&Phillip Centre CBD
For Free Fitness Assesment and Consultation
Contact
Andrew@CrossFitSydney.com.au


CrossFit :Improving Efficiency of Movement Patterns

Increasing strength and work capacity through CrossFit training increases performance by increasing economy of movement and improving work capacity. Strength gains through such efficiency then cause aerobic activity to represent a lower level of intensity requiring less active muscle to complete the same amount of work. This lower muscle activity demands less ATP and less O2.
Creating greater neural and physical efficiency of movement reduces the demands on O2 consumption.
Which means
:Expending less energy and consuming less O2
:Increasing productive work capacity within set time durations

End Result
You get CrossFit



WOD
For Time
5Rds
45kg Power Clean 21reps
HSPU 12 reps
Record Overall Time

CrossFit Sydney Hard Bits?

CrossFit
Strength and Conditioning for Every Body
Group Sessions Monday - Friday
Cook&Phillip Park CBD
Sport and Goal Specific Personal Training Available
Contact
Fitness@CrossFitSydney.com.au


Hard Bits?

Becoming fit isn't complicated at all physically, you just have to work hard repeatedly on a varied group of key exercises (eg: squats, pull-ups, Olympic lifts, rowing, running, swimming,power based movments),let your body recover from the workouts and improve.

The hard bit is the mental aspect.

CrossFit Programming is mentally challenging and fatiguing. The Intensity and the task completion based protocols will find you wanting to quit, stop or at least rest a little longer. Attrition is not a maybe but a certainty.
Strategies will emerge for your best way through such intensity, but all will take a certain mental commitment and determination that is uncommon in Gym based programs.
Take it on
CrossFit
Function Intensity Variety

WOD

CFT
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Record Loads and Total

CrossFit Sydney An Idea!

CrossFit Sydney
Try the Method
Classes Monday~FridayCros
Cook&Phillip Centre CBD Morning & Lunch
For Free Fitness Assesment and Consultation
Contact
fitness@crossfitsydney.com.au


An Idea
Imagine an idea that propels athletes and soldiers alike to seek even higher base levels of competency.
Imagine an idea that is so open source nimble, and ever self correcting, self improving in its daily application that it doesn't risk irrelevancy.
Imagine an idea that changes they way the health care rehabilitation industry (physical therapy) organizes and implements its care.
Imagine an idea that carries such self evident truth with it that thousands of people spontaneously form community and fellowship.
CrossFit promotes daily self competition, self reflection, and self refinement.
"Becca"

WOD
Run 10km
Record Time

CrossFit Sydney People who Do!

CrossFit Strength and Condtioning
Group Sessions Cook&Phillip Aquatic Centre CBD
Morning and Lunch
Contact
Andrew@CrossFitSydney.com.au

Ode to the People who Do.

It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."
-Teddy Roosevelt

WOD
20mins
For Rds
60kg Thruster 7reps
Weighted Chin Ups +22kg 7reps

Record number of Completed Rds and Fractions

CrossFit Sydney M.E. Methods

CrossFit Sydney
Try the Method
Classes Monday~FridayCros
Cook&Phillip Centre CBD Morning & Lunch
For Free Fitness Assesment and Consultation
Contact
andrew@crossfitsydney.com.au



M.E. Methods

1.Increase the load until you hit failure,make sure you have a spotter to assit to top of movement then work down the weight.
2.Know your Max? Then work up to it and try to complete 5 or more singles with the your Max.
3. After hitting Failure weight, continue to attempt Chins with an assit to the top of movement, Lock off for 2 seconds,work the concentric(eg in the Chin Up the Lowing phase) movement in slow controlled fashion.

WOD
Power Snatch
3-3-3-3-3-3-3
Rest >2 min between attempts

CrossFit Sydney Core Strength and Conditioning

Try the CrossFit Method
Classes Monday - Friday: Morning and Lunchtime,
45mins sessions at Cook&Phillip Centre CBD
One to One PT work available by appointment
Free Consultation and Fitness Assessment
Contact Andrew@CrossFitSydney.com.au



Core Strength and Conditioning
This phrase has a double meaning
1. The CrossFit method seeks to create a foundation base line level of fitness that has application to all athletic past times.
2. The CrossFit Method seeks to condition and strengthen the Core Muscles.

Efficient and productive human movement relies on extension and flexion of the hips and extension flexion and rotation of the trunk and torso, ”the core muscles”. These movements originate at the core and are relayed at increasing velocities to the extremities.
The CrossFit Method strengthens the Core Muscles through mixed modality cross training involving functional movement at high intensities, coupled with a core curriculum that emphasizes learning new skills and sports to assist in improving and applying their fitness conditioning.


WOD
For Time
100kg Dead Lift 21 reps
30 Glute ham Sit Ups
100kg Dead Lift 15 reps
20 Glute Ham Sit Ups
100kg Dead Lift 9 reps
10 Glute Ham Sit Ups

Record Overall Time

CrossFit Sydney "For Time" and the Individual

CrossFit Conditioning
Try the Method
Small Group Classes Monday~Friday
Cook&Phillip Aquatic Centre CBD
Morning & Lunch times
Personal Training Sport or Goal Specific Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au


Differentials in Range of Motion
Why" For Time" is relative to the individual.

Power movement of individuals are fixed and different due to that individuals range of joint motion.Velocity is determined by the time taken to complete the movement through that individuals range of motion.
Training using methods that focus on decreasing the time in which the movement is produced by increasing the efficiency and or acceleration of the movement, increases power generation.
Therefore Timing a Work Out produces a reference point from which to determine increases in power output when compared to future attempts.

Why its not "just a Competition"

Due to the difference in Range of Motion as well as previous specialization, WODs should not be made intensely competitive unless weight divisions and standardized equipment and movement is specified. This would transfer the training into an event,somewhat defeating the purpose of a training format.
This is training for an Effect.

Incremental Progression

The focus is on individual improvement and progress through efficient movement.The time 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!

WOD
For Time
100kg Dead Lift 21 reps
30 Glute Ham Sit Ups
100kg Dead Lift 15 reps
20 Glute Ham Sit Ups
100kg Dead Lift 9 reps
10 Glute Ham Sit Ups

Record Overall Time

CrossFit Sydney Fit or CrossFit??

Try the CrossFit Method
Classes Monday - Friday: Morning and Lunchtime, 45mins sessions at Cook&Phillip Centre CBD
One to One PT work available by appointment
Free Consultation and Fitness Assessment
Contact Andrew@CrossFitSydney.com.au



Fit or CrossFit?

CrossFit is a base strength and conditioning format seeking to be as broad and functional as possible.
The primary focus is to develop increases in relative strength to body weight ratio and create greater efficiency within the anaerobic system.
CrossFit will work your weaknesses and challenge you with new skills. Developing a highly transferable form of fitness that can be a stand alone program or base conditioning for sport specific goals in particular Outdoor Pursuits.

WOD
Push Press
3-3-3-3-3-3-3
Rest >2min between attempts

CrossFit Sydney Power Development

CrossFit Conditioning
Form ,Function, Intensity
Strength and Conditioning for Life
Free Consultation and Fitness Assessment
Contact
Andrew@CrossFitSydney.com.au



Power Development

If power performance is to be maximised then both force and velocity components must be trained. Because the movements distance is usually fixed by the athletes ranges of joint motion, velocity is determined by the time taken to complete the movement. Therefore training using methods that decrease the time over which the movement is produced increases the power output.

CrossFit

WOD
For Time
21-18-15-12-9-6- and 3 rep rounds of:
24kg KB Swings
Pull Ups