CrossFit Sydney "Range of Motion"

CrossFit Conditioning
Try the Method
Fitness@CrossFitSydney.com.au






CFHQ WOD

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Record total reps

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

4x5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min rounds.

STRENGTH WOD

Muscle snatch
40% x 3 x 3

Clean & jerk
70% x 2 x 5

3 sets; no rest:
6 1-arm DB power snatch (per side)
50 m prowler sprint - 50% BW



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 Bio mechanical 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 relation 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 Work Out produces a reference point from which to determine increases in power output when compared to future attempts.