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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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

March 20, 2019

3/20/2019

W.U. As a group Tabata

  • Hollow
  • Arch
  • Cals on Assault Bike

Skill:  KB Snatch and TGU’s

W.O.D  22 Min Clock

5 Rounds for time of

  • 20 x Front Rack Lunges 95/65
  • 2 x Rope Climbs
  • 10 x Front Squats 95/65
  • 40 x DU’s

REST 2 Mins

5 Rounds for time of

  • 10 x Front Rack Lunges 135/95
  • 1 x Rope Climb
  • 5 x Front Squats 135/95
  • 40 x DU’s

3/19/2019

W.U. Coaches Choice

Skill:  8 Min Clock

  • Odd:  Athlete picks skill
  • Even:  DU’s Practice

10 Min Group Snatch Prep and weight assignment

W.O.D for time (20 Min Cap)

  • 19 x Stones over shoulder 100/80
  • 9 x Snatches 155/105
  • 17 x C2B Pullups
  • 85 x Cals Rowing
  • 13 x Deadlifts 155/105
  • 40 x Alt DB Clean and Jerks 50/35

 

March 18, 2019

3/18/2019

W.U. As a group 

500M R0w

  • 50 x Jumping jacks
  • 5 x Inchworms
  • 25 x Alt Walking Lunges
  • 5l/5r x Spidermans
  • 50 x Single Under’s

Skill/Strength:  Power Clean + Power Jerk

  • Est the working weight for the WOD

W.O.D  20 Min AMRAP of

  • 7 x Burpee Box Jump Overs 24/20
  • 7 x Pwr Cln and Pwr Jks @ 135/95
  • 7 x TTB
  • 7 x Russian KB Swings 70/53
  • 7 x Clapping pushups

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