CrossFit Sydney For Time& Range of Motion

CrossFit Strength & Conditioning
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Classes Monday~Friday
Cook&Phillip Centre CBD Morning & Lunch
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Contact
Andrew@CrossFitSydney.com.au

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 Biomechanical 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 reference 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 WorkOut produces a reference point from which to determine increases in power output when compared to future attempts.

WOD
"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 10kg ball. (Reps)
Sumo deadlift high-pull 35kg (Reps)
Box Jump 20" box (Reps)
Push-press 35kg(Reps)
Row (Calories)C2

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Record Score