Crossfit Affinity

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

 

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

June 23, 2018

6/23/2018

W.U. 5 Min Talk about the workout

W.O.D.

A:  Tabata Cals Assault Bike (4 Mins)  Score is accumulative calories over the course of 8 rds

B.  10 min Clock

Every Min on the min add a rep

  • Thrusters 95/65
  • Barfacing Burpees

Start with 3 reps and increase by 1 each min

C. W/Partner Complete as fast  as possible in 12 mins (You go, I go) scenario

  • 10 x Rope Climbs
  • 50 x Deadlifts 225/155
  • 100 x Calories switching NO more than 20 cals per person

W.

 

June 21, 2018

6/22/2018

W.U. 5 Min Individual

Group W.U.  Cover movements for day and prep weighted movements

W.O.D Chipper, Complete for time AFAP

  • 50 x Wall Ball 20/14
  • 25 x TTB
  • 400M Run
  • 40 x Alternating DB Snatches 50/35
  • 20 x KTE
  • 400M Run
  • 30 x Clean and Jerks 95/65
  • 15  x Barbell Rollouts
  • 400M Run
  • 20 x Box Jumps 30/24
  • 10 x Stone Over Shoulders 150/100
  • 400M Run
June 20, 2018

6/21/2018

W.U. 5 Min Individual

Group:  Talk day through, find loading

Strength: 4 Rounds or (20 Mins)

  • 25L/25R x Renegade Bent Row 50/35
  • 5 x Strict Chin ups
  • 10 x Russian Swings as heavy as possible

*On the row use a weight that allows you to do 25 reps consecutively

W.O.D 20 Min Clock AFAP complete

  • 1000M Row
  • 50 x Abmat Situps
  • 750M Row
  • 50 x Abmat Situps
  • 500M Row
  • 50 x Abmat Situps

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