CrossFit Sydney "Movement Efficiency"

CrossFit Sydney
Try the Method
Fitness@CrossFitSydney.com.au





CFHQ WOD

For Time

10 GHD Sit ups
10 Hip and Back extensions
40kg Thrusters 30 reps
50 pull Ups

30 GHD Sit ups
30 Hip and Back extensions
40kg Thrusters 20 reps
35 pull Ups


50 GHD Sit ups
50 Hip and Back extensions
40kg Thrusters 10 reps
20 pull Ups

Record Time taken


ENDURANCE WOD

Swim, Bike, Run, C2

3 Rounds of:
1min on 1 min off, 1min on 1min off, 1min on 1min off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.

Foul if you go over or under your 1st round distance. RPE of no less than 16.

Foul= 1 min of max rep push ups

STRENGTH WOD

Power Snatch
Max Attempt

Power Clean
Max Attempt



3Sets

Strict Pull Ups
Max Reps

Knees to Elbows
15 reps




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 and 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