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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ATTENTION: All kids classes are cancelled until the end of summer.  Please check the class schedule for Fall days and times.
 

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 20, 2018

11/21/2018

W.U. 5 min individual

Group W.U.   Prep for strength and weight choice

Strength:  EMOTM for 10 Mins

  • 3 x Power Cleans + 1 Power Jerk

*Objective is to have smooth positioning and transitions and complete understanding of Lock out on top

Weight Choice:

  • Men: 135/115/95/75
  • Women: 105/95/75/65/55

W.O.D 3 rounds, 3 mins AMRAP’s of

  • 3 x Power Cleans 115/85
  • 6 x Power Jerks
  • 9 x Hand Release Pushups

1 min rest between 3 min periods

L2:

  • 105/75

L3:

  • 95/65, 75/55, 65/45
November 19, 2018

11/20/2018

W.U. 5 Min Individual

Group W.U 3 Rounds of

  • :30 sec Hollow Hold/:30 sec Rest
  • :30 sec Arch Hold/: 30 sec Rest
  • :30 sec Hollow Hold on Pull up bar/:30 sec Rest

Skill: Hollow Ring Row in to Dip Press out

  • Use bands as needed from seated position

W.O.D 4 RFT of

  • 10 x Power Snatches 75/55
  • 10 x Box Jumps 30/24
  • 10 x KB Swings 70/53
  • 50 x DU’s

L2:

  • Power Snatch 65/45
  • Box Jumps 24/20
  • KB Swings 53/44
  • 25 x DU’s

L3:

  • Power Snatch 55/35
  • Box Jumps 20/Step
  • KB Swings 44/35
  • 2 x Singles
November 18, 2018

11/19/2018

W.U. 5 Min Individual

Group W.U.  Loading principles for deadlift

Strength:   Sumo Deadift

  • Build to a 5 RM for the day (10 mins)
  • 3 sets of 5 @ 65% of todays 5RM (60 seconds btwn sets)

W.O.D 3 RFT of

  • 21 x TTB
  • 15 x Burpees over bar
  • 9 x Deadlifts 255/205

L2:

  • Supplement Kipping leg raises for TTB
  • N/A
  • Deadlifts @ 185/135

L3:

  • :30sec Bar hang + 2 x Abmat situps
  • N/A
  • Deadlifts @ 155/105, 135/95, 115/75

 

 

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