CrossFit Sydney "Power Ratio"

CrossFit Conditioning
Try the Method
Personal Training Sport or Goal Specific Sessions Available
Contact
Andrew@CrossFitSydney.com.au





CFHQ WOD

For Time
7 Rds
35kg Shoulder Press 21 reps
Back extensions 21 reps

Record Time taken


Endurance WOD

CFE do ONE of the following for your DISTANCE at-90% of best time for distance (if you don't

have this, go off of Perceived Exertion). Swim is a Time Trial!

Swim: SC: 500m TT, LC: 800m TT, U: 1000 TT

Bike: SC: 12M, LC: 20M, U: 30M

Run: SC: 5k, LC: 10k, U: 13.1m

C2: SC: 2k, LC: 3k, U: 5k


STRENGTH WOD

SNATCH
70%X1X4

C&J
70%X1X4

Front Squat
80%x1x4





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.