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

 
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Ma Strength Event Crossfit Affinity

MA Strength, Chinese Weightlifting Seminar

Saturday, May 4th, 9am to 6pm
Open to Everyone

Chinese weightlifting techniques are coming to Connecticut for the first time ever! MA Strength is offering a Chinese Weightlifting Level 1 Seminar, hosted at CrossFit Affinity on Saturday, 5/4/19. This is a practical, hands-on seminar that introduce the fundamental elements behind Chinese weightlifting technique to improve snatch, clean, and jerk technique under the guidance of expert coaches at Ma Strength. There will be a 1 hr break for lunch.

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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

April 25, 2019

4/26/2019

W.U. Prep for movements, coaches choice

W.O.D in 25 Mins, Get as far as possible

  • 10 x Pullups
  • 20 x Pushups
  • 30 x Squats
  • 15 x Pullups
  • 30 x Pushups
  • 45 x Squats
  • 20 x Pullups
  • 40 x Pushups
  • 60 x Squats
  • 25 x Pullups
  • 50 x Pushups
  • 75 x Squats
  • 30 x Pullups
  • 60 x Pushups
  • 90 x Squats

Totals are: “MURPH”

  • Pullups: 100
  • Pushups: 200
  • Squats: 300
April 24, 2019

4/25/2019

W.U.  Group Plyo Drills, 3 rds of the following

  • High Jumps over PVC x 5
  • Lateral Jumps over Wall Ball, ball x 10
  • Each rd rotate Jump Rope movement: High Knees, Jumping Jacks, Crossovers

Strength: 2 Parts, 3 sets each (Do all of 1 exercise first then the second)

  • DB Bench Press, Unbroken sets of 12-15 reps (chose weight accordingly)
  • :45 sec Hollow Plank Holds
  • Seated DB Strict Press, Unbroken sets of 8-10 reps ( chose weight accordingly)

W.O.D 5 Rounds for time of

  • 8 x KB Snatches (L)
  • 12/10 x Cals Assault Bike
  • 8 x KB Snatches (R)
  • 4 x Stones over shoulder (Heaviest you can) 200/150/100/80/60
April 23, 2019

4//24/2019

W.U. Group Prep

  • Power Clean and Power Jerk movement coverage
  • Break down each position and then put together

Strength:  Power Cln and Pwr Jk

  • Build to highest weight with visual understanding of movement pattern

W.O.D  20 Min Clock

  • 0-12: TBA
  • 12-20: TBA

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