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

October 15, 2019

10/16/2019

W.U. 3 Rounds

  • 200M Run
  • 50 Ft Walking Lunges
  • 10 x V-Up’s

Strength:  HandStand Pushups (10 mins)

Use 30% of 1RM and Complete 10 sets

W.O.D 21-18-15-12-9-6-3

  • Alt DB Snatches 60/40
  • Box Jump Overs 24″

Core: 2 sets

  • :30 sec Plank
  • :30 sec Cross knee Mountain climbers
  • :30 sec Plank
  • :30 sec REST
October 13, 2019

10/14/2019

W.U Ropes/Bands

Strength: Front Squat

12 Min EMOTM

  • Min 1: 3 x Front Squats 70%
  • Min 2: 5L/5R reverse rack lunges
  • Min 3: 1 x Front Squat 80%
  • Min 4: Same as 2
  • Min 5: 3 x F.S @ 70%
  • Min 6: Same as 4
  • Min 7: 1 x F.S @ 85%
  • Min 8: Same as 6
  • Min 9: 3 x F.S @ 70%
  • Min 10: Same as 8
  • Min 11: 1 x F.S @ 90%

W.O.D 4 x 4 min Periods

In 4 Min Complete the following

  • 12 x Clean and Jerks @115/85
  • 9 x Burpees
  • 6 x Bar Muscle Up’s
October 9, 2019

10/11/2019

W.U.  WOD Explanation and Setup

W.O.D “LSD” Long Slow Distance 35 Min AMRAP or 3 Rounds

  • 20 x Pullups
  • 200M Pinch Grip Farmers Carry 35’s/25’s
  • 20 x Plate Burpees 35/25
  • 200M Run
  • 20 x TTB
  • 200 x DU’s

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