CrossFit Sydney "Power"

CrossFit
Try the Method
Andrew@CrossFitSydney.com.au



CFHQ WOD

For Time
15 HSPU (Hand Stand Push Ups)
1 L Sit Chin Ups
13 HSPU (Hand Stand Push Ups)
3 L Sit Chin Ups
11 HSPU (Hand Stand Push Ups)
5 L Sit Chin Ups
9 HSPU (Hand Stand Push Ups)
7 L Sit Chin Ups
7 HSPU (Hand Stand Push Ups)
9 L Sit Chin Ups
5 HSPU (Hand Stand Push Ups)
11 L Sit Chin Ups
3 HSPU (Hand Stand Push Ups)
15 L Sit Chin Ups
1 HSPU (Hand Stand Push Ups)

Record time taken

ENDURANCE WOD


Swim: 3 x 400m... Deviate no more than 30 sec from fastest 400m. Recover 3 min between efforts.

Bike: 3 x 4 miles... Deviate no more than 90 sec from fastest 4 mile. Recover 5 min between efforts.

Run: 3 x 1.5 miles... Deviate no more then 90 sec from fastest 1.5 mile. Recover 5 min between efforts. " SC, do 2x only!

C2: 3 x 1500m... Deviate no more then 20 seconds from fastest 1500m. Recover 4 min between efforts.


STRENGTH WOD

Snatch
90%x1x3

C&J
90%x1x3

Back squat
90%x2x2

For Time
20-16-12 reps of
Kipping Pull Ups
DB Power Snatch 20% BW


Power

Power is equal to force times the velocity of the muscle action.
Aspects of Power include coordination, strength and muscle size all requiring agility in application.
If power performance is to be maximized within the individual then both Force and Velocity components must be trained effectively and efficiently.

Train for Effect

CrossFit