Crossfit Affinity

Crossfit is a core strength and conditioning program made up of constantly varied, functional movements performed at high intensity.

 
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Fem + Fierce Strongest Woman III

Saturday, March 28, 2020
Open to Everyone

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Constantly Varied

A wide variety of movements from weightlifting, gymnastics, Olympic lifting and cardiovascular modalities changing from day to day.

Functional Movement

Core to extremity, compound and multi-joint movement. Capacity to move large loads over large distances quickly.

High Intensity

Defined exactly as power and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.

WODs

November 14, 2019

11/15/2019

W.U. Movement Prep work

W.O.D 30 min Clock

In 30 Mins

  • 50 x Thrusters @ 135/95
  • 50 x TTB

*Complete these numbers in any sequence then

500M Row

  • 50 x BarFacing Burpees
  • 50 x Box Step Up’s 50’s/35’s 20″

*Complete any sequence of numbers then

500M Row

  • 100 x Weighted Situps 25/15
November 13, 2019

11/14/2019

W.U. Shoulder/Cover movement

Strength:  OH Position

  • 2x Push Press + 1 x Push Jerk

**Build to a heavy set in 12 mins

W.O.D 4 rounds, 3 min AMRAP of

  • 3 x HSPU
  • 6 x Push Jerk 135/95
  • 9 x Box Jumps 24/20

*REST 1 min after each round

November 12, 2019

11/13/2019

W.U.  Group General

Skill:  The Kip

Transfer for TTB, KTE, Pullups and higher movements

W.O.D  17 Min Clock

  • Wall Ball 20/14
  • Pushups
  • KB Swings 53/44
  • Cals Assault Bike
  • Lunges

Endurance Option:

In 5 Min Row 1000M (rest is remaining time)

5 Min AMRAP of

  • 15 x Jump Squats
  • 10 x V-Up’s
  • 5 x Pushups

REST 1 Min

In 5 Min Row 1000M (rest is remaining time)

5 Min AMRAP of

  • 10 x Box Jump Overs 20
  • 5 x Walking Plank (L)+ 5 x Walking Plank (R)

REST 1 Min

In 5 Min Row 1000 (rest is remaining time)

5 Min AMRAP of

  • 200M Run
  • 50ft bear crawl

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