Function Variety Intensity
Personal Training and Group Classes
Cook & Phillip Aquatic Centre CBD
Contact
Andrew@CrossFitSydney.com.au
Main WOD
For Time
50 Burpees
WOD ENDURANCE
2+ hours after Main Site WOD
Pick one of the following:
Swim: (Tabata) cover as many yards/meters as possible of 20 seconds all out and 10 seconds rest for 8 rounds 10 Strokes strong 5 strokes recovery for 8 x
Bike:(Tabata) set up on stationary bike or bike that can hold fixed wattage at 200 watts and do 20 seconds all out and 10 seconds rest for 8 rounds
Run:(Tabata) On a treadmill with your recent 5k PR speed set the treadmill at a 12% grade and do 20 seconds all out and 10 seconds rest for 8 rounds
If you quit, lower wattage, or slow treadmill down... FOUL
Foul: 1 min of Jump squats
WOD STRENGTH
Tall Snatch
85%x1x3
Power Snatch+Snatch Balance
65%x1(of powerSnatch)x3
Tall Clean+Push Press +Jerk
60%(of Clean)x1x3
Chasing the Power Ratio
Why we train to maximize the Power to Mass Ratio.
Power = Work/Time
Work = Force x distance
Power involves more then just this formula entails. Power is functional strength expressed in terms of acceleration, execution time or velocity in a given motor skill or kinetic chain rather then isolated exercise. Power is to generate/apply force, which requires other key areas of agility, speed, reaction and range of movement.
Increasing Power means to increase other areas of motor skill and kinetic movement such as relative strength, speed, agility and range of movement. The training of these key factors goes together to increase both Aerobic and Anaerobic capacity by focusing on the interrelated Energy Systems of the Phosphagen and Fast & Slow Glycolysis.
Regardless of your Goals increasing your power ratio will aid competency in movement and performance.For Time
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