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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Fem + Fierce Strongest Woman III

Saturday, March 28, 2020
Open to Everyone

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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

January 27, 2020

1/28/2020

W.U.  CrossOver Symmetry

Skill:  Handstand Position work

Spend 10 mins Working through position

Strength:  Push Press

10 Mins

  • Work though sets of 3 building to heavy with a 2 sec pause above

W.O.D For time complete

  • 30 x Handstand Pushups
  • 30 x Cals on Rower
  • 30 x Push Press 95/65
January 26, 2020

1/27/2020

HIIT

W.U.  General Group

Strength:  Back Squat

  • Build to a 10 Rep Heavy (12-15 mins)
  • No more than 3 sets, not including unloaded barbell set

W.O.D 12 Min Clock complete

  • 150 x Wall Ball 20/14
  • Every 4 mins, 10 Burpees then continue

Core Work:  2 x Tabata’s

1st: 4 rds of Left Side Plank/ 4 rds of Right Side Plank

2nd: Alt Rds of Hollow Hold/Situps

ENDURANCE:  6 am ONLY

4 Min AMRAP of

  • 10 x Plate Burpees
  • 10 x Plate thrusters
  • 10 x Shuttle Push up on plate

REST 1 min

  • 2 Min Row
  • 2 Min Box Jumps

REST 1 min

4 Min AMRAP of

  • 10 x Plate Burpees
  • 10 x Plate thrusters
  • 10 x Plate Chop Left/Right

REST 1 min

  • 2 Min Row
  • 2 Min Box Jumps

REST 1 min

4 Min AMRAP of

  • 10 x Plate Burpees
  • 10 x Plate thrusters
  • 10 x Shuttle Push up on plate

REST 1 min

  • 2 Min Row
  • 2 Min Box Jumps

REST 1 min

4 Min AMRAP of

  • 10 x Plate Burpees
  • 10 x Plate thrusters
  • 10 x Plate Chop Left/Right

OLYMPIC LIFTING:  6:30 pm ONLY

W.U.Coach Led

Mvmt #1: Clean Pulls, 6 mins

  • Work up in weight as long as pull is effective in proper movement

Mvmt #2: Cluster, 14 mins

  • Build to a heavy Cluster for the day

Mvmt #3:Behind the neck Push Jerk, 8 mins

  • Build to a heavy double for the day

W.O.D 15 min Clock complete

5 RFT of

  • 5 x Push Jerks off the rack
  • 10 x Ring Pushups
  • 15 x Wall Ball 20/14

M: 135, 165, 195, 215, 235

W: 105, 115, 135, 145, 155

January 23, 2020

1/24/2020

W.U.  Group

W.O.D In 34 Min Complete

  • In 24 Mins move as far as possible
    • 500M Row
    • 100 x DU’s
    • 50 x Alt DB Snatches 60/40
    • 400M Row
    • 80 DU’s
    • 40 x Alt DB Snatches
    • 300M Row
    • 60 x DU’s
    • 30 x Alt DB Snatches
    • 200M Row
    • 40 x DU’s
    • 20 x Alt DB Snatches
    • 100M Row
    • 20 x DU’s
    • 10 x Alt DB Snatches

REST 2 mins

  • In 8 Mins Complete
    • 50 x Left Side Plank Curls
    • 50 x Right Side Plank Curls
    • 50 x 2 -Count Mountain Climbers

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