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

July 17, 2019

7/18/2019

W.U. Coaches Choice

Skill:  Handstand Pushup work

  • Est the proper skill variation
  • Do 30 strict HSPU in 10 mins or less
  • Use sets of 2/3 per set and chip away at the total

W.O.D 3 Rds, 5 min Periods (rest remaining time in 5 mins)

In a 5 Min Period

  • 15 x HSPU
  • 15 x TTB
  • :45 sec Static Plank on Rings
  • 15/10 x Bike Cals

AUX: 1 round, break up each exercise as little as possible

  • 50L/50R DB Bent Over Row using a bench for support
  • 50 x Good Mornings 45/35
  • 50 x Abmat Situps

 

July 16, 2019

7/17/2019

W.U. Tspine Mobility and Dynamic leg warmup

Strength:   Front Squat

14 Mins

  • Build to a heavy single for the day

W.O.D Complete for time

  • 150M Row
  • 21 x Wall Ball
  • 21 x Box Jumps 24/20
  • 18 x Wall Ball
  • 18 x Box Jumps
  • 150M Row
  • 15 x Wall Ball
  • 15 x Box Jumps
  • 12 x Wall Ball
  • 12 x Box Jumps
  • 150M Row
  • 9 x Wall Ball
  • 9 x Box Jumps
  • 6 x Wall Ball
  • 6 x Box Jumps
  • 150M Row
July 15, 2019

7/16/2019

W.U.  Coaches Choice

Skill:  DIPS (8 mins)

Scaling:

  • Bench Support
  • Dip stand Lockout
  • Ring Lockout
  • Dip Stand Dip progression
  • Ring Dip progression

*Once you establish proper and FULL Range of Motion then aim to do 5 Sets of Max Effort with enough rest between to repeat the reps.

W.O.D 20 Min Clock

  • 200M Run
  • 4 x Power Cleans 155/105
  • 4 x Burpees over bar
  • 200M Run
  • 6 x Power Cleans
  • 6 x Burpees over bar
  • Cont adding 2 reps til end of clock

Scaling:

  • Under 50: 155/105 RX
  • Over 50: 135/95
  • Over 60: 95/65

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