CrossFit Sydney "For Time?"

CrossFit Conditioning
For Life For Sport
Try the Method
Contact
Fitness@CrossFitSydney.com.au





CFHQ WOD

For Time
20kg DB Squat Snatch 21 reps Left
20kg DB Squat Snatch 21 reps Right
42 Pull Ups
20kg Squat Snatch 15 Reps Left
20kg Squat Snatch 15 Reps Right
30 Pull Ups
20kg Squat Snatch Left 9 rep
20kg Squat Snatch Right 9 reps
9 Pull Ups

Record Time Taken



ENDURANCE WOD

Swim: 5x75m SPRINT. 2 min Recoveries

Bike: 3x3k SPRINT. 4 min Recoveries

Run: 4x400m SPRINT. 4 min Recoveries

C2: 4x500m SPRINT. 4 min Recoveries

No Fouls.

STRENGTH WOD

Muscle Snatch Light
2x3

Snatch
75%x1x3

C&J
75%x1x3

Front squat
70%x2x3




"For Time"

"For Time" indicates that the WOD will be timed from beginning until completion of all tasks set out.

Why Time a Work Out?

To create a Sense of Urgency: Life and Sport require actions to be completed with the pressure of time placed upon results.The Crossfit Method believes in Intensity and Volume over duration. In order to elicit pressure and maintain intensity within a Work Out, CrossFit WODs add the aspect of performing against the clock.

This "time" becomes a performance reference point when repeating the same workout in the future and gives individuals a goal to work towards.Bettering your Time.

Timing a WO elicits Power Generation.

Power=[Force X Distance]/Time.

By challenging Power Output we fatigue the Systems of the Human Body.Increasing an individuals power output can promote increases in absolute and relative strength, speed and endurance.

Timing a Work Out is all about You!

No one else,and the clock doesn't lie.

Want a faster time then suck in some O2 and crank another rep.

Responsibility Sucks doesn't it!