CrossFit Sydney "Range of motion"

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






CFHQ WOD

For Time
5Rds
500m Row
60kg Power Clean 12 reps
45kg Thruster 15 reps

Record time taken

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

Maximal Effort Required.

Swim: 500m, add aT-shirt, paracute or Boots & Utes for drag

Bike: 2 mile Hill climb, Incline between 6-15%

Run: 1 mile Hill climb, Incline between 6-15%,

C2: 2000m, Damper setting between 8-10

STRENGTH WOD

Snatch
Max

Clean & jerk
Max

Front squat
60% x 2 x 10; 1 min rest

3 sets:
A1. GHR x 15
A2. Dips x 10



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.