CrossFit Sydney "Power Ratio"

CrossFit Strength & Conditioning
Try the Method
Andrew@CrossFitSydney.com.au







CFHQ WOD

50 Wall Ball
50 Kipping Chin Ups
35 Wall Ball
35 Kipping Chin Ups
20 Wall Ball
20 Kipping Chin Ups

Use 10kg Ball and 3.5m Target

Record Time Taken

ENDURANCE WOD

Choose ONE of The Following Sports

Swim, Bike, Run, C2

12 min Time Trial, all out effort,
cover as much distance as possible! Make the terrain appropriate to your up coming event.



STRENGTH WOD

SNATCH
80%X1X6

C&J
80%x1x4

Back Squat
80%x1x3

GHD Sit Ups Slow
3x10



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.