CrossFit Sydney "Range of Motion"

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







CFHQ WOD

For Time
7Rds

10 Wallball shots, 10kg ball
10 Pull-ups

record time


ENDURANCE WOD

Choose One Of The Following Sports:

Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.

Swim: 800m

Bike: 5 miles

Run: 2 miles

C2: 3K

STRENGTH WOD

Front squat
75% x 3 x 10

Clean pull
93% (of clean) x 3 x 2

Clean deadlift
103% (of clean) x 3 x 1

Sit-ups - 3 x max



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.