CrossFit Sydney "For Time?"

CrossFit Conditioning
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Sport or Goal Specific PT Sessions Available
Fitness@CrossFitSydney.com.au






CFHQ WOD

Linda

10-1 reps
of
1.5x BW DL
BW Bench press
.75 of BW Clean

Record time taken

ENDURANCE WOD

Choose ONE of The Following Sports:

Swim, Bike, Run, C2

6x3 min intervals

Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.

Hold maximal distance possible on each of the 3 min intervals

STRENGTH WOD

Power clean + hang clean + power jerk
70% (of clean) x 4 sets


Jerk dip squats
90% (of jerk) x 3 x 4

Muscle snatch
60% x 3 x 4

For time
35-30-25 KB swings
400-200-100 m sprint


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.