CrossFit Sydney "Efficiency of Movement"

Girl on Girl Stretch Action


CFHQ WOD

For Time

5Rds
8m L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 20kg Barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

record time taken

ENDURANCE WOD

Choose One of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)

Bike: 3x( 1/2mile + 1 mile+ 2 mile)

Run: 3x( 200m + 400m+ 600m)

C2: 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.


STRENGTH WOD


Muscle snatch
max for day

Power snatch
80% x 1 x 4

Power clean & power jerk
80% x 1 x 4

Overhead squat
80% (of snatch) x 1; 65% x 2 x 2

3 sets:
A1. 300 m row; no rest
A2. Pull-ups x AMRAP (complete at least 10/set; fraction as needed); no rest


CrossFit :Improving Efficiency of Movement Patterns

Increasing strength and work capacity through CrossFit training increases performance by increasing economy of movement and improving work capacity.
Strength gains through such efficiency then cause aerobic activity to represent a lower level of intensity requiring less active muscle to complete the same amount of work. This lower muscle activity demands less ATP and less O2.

Creating greater neural and physical efficiency of movement and reduces the demands on O2 consumption.

Which means

:Expending less energy and consuming less O2

:Increasing productive work capacity within set time durations

End Result
You get CrossFit