Crossfit Affinity

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

 

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.


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

September 19, 2019

9/20/2019

W.U. Cover and Review workout

W.O.D 5 Rounds, 5 mins Rounds , 1 min Rest

  • Bench Press @ 135/95
  • Ring Rows
  • Alt DB C+J @ 70/50
  • Box Jumps 20″
  • Cals on Assault Bike

Cool Down:  ROM W.O.D recovery

September 18, 2019

8/19/2019

W.U. Plyometric Drills, fast feet, movement

Strength:  5 Rounds NOT for time (20 Min work)

  • Handstand Work development (1 min or so)
  • Good Mornings  x 8/10 @ 115/85 or less
  • Standing Bent Over Row w/2 DB’s  x 10/12 @ 80/60 or less

W.O.D 5 Min Clock, AMRAP of

  • 7 x Deadlifts @ 225/155
  • 7 x HSPU

AUX: In 6 Mins

  • Complete 1000M Row
  • Remaining time AMRAP of Situps
September 17, 2019

9/18/2019

W.U.  Stations in pairs

Strength:  Unstable Strict Press

  • 7 sets of 5 @ unstable weight

W.O.D 3 RFT

  • 27 x Cals Rower
  • 18 x KB Swings 53/35
  • 9 x Chest 2 bar Pullups

Core:  TBD

 

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