Get Function
Fitness@CrossFitSydney.com.au
Liz DB Swing
CFHQ WOD
"War Frank"
For Time
3Rds
25 Muscle Up
100 squat
35 GHD Sit Ups
record time taken
ENDURANCE WOD
Choose ONE Of the following Sports then do:
Swim, Bike, Run, C2
8x 2min On, 1 min Off
Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.
Foul if you go over or under your 1st round distance. RPE of no less than 16.
Foul. 3min Isometric bottom of squat hold.
STRENGTH WOD
Snatch
90% x 1 x 3
Clean & jerk
90% x 1 x 3
Pause back squat
2RM
3 sets:
A1. SLDL x 8
A2. Chin-ups (supinated) x amrap
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.
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