Try the Method
Fitness@CrossFitSydney.com.au
CFHQ WOD
For Rds
20min
45kg Thruster 5 reps
45kg Hang Power Clean 7 reps
45kg Sumo Dead Lift High Pull 10 reps
Record Rds completed and fractions
ENDURANCE WOD
Choose ONE of The Following Sports:
30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 30:20x8
STRENGTH WOD
Snatch
Heavy Single
85%x1x3
C&J
85%x1x3
Front Squat
Clean Single weightx2x3
Hanging Leg rises
3x15
Differentials in Range of Motion
Why" For Time" is relative to the individual.
Power movements of individuals are fixed and different due to the individual’s range of joint motion and Bio mechanical structure. To compare from individual to individual has no value in a training format, rather "For Time" is a reference point for determining increased efficiency for that individual in relation to previous attempts.
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.
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