Crossfit Affinity

Crossfit is a core strength and conditioning program made up of constantly varied, functional movements performed at high intensity.

 

Fem + Fierce Strongest Woman III

Saturday, March 28, 2020
Open to Everyone

Sign Up Information will be available soon!!

 


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 21, 2019

11/22/2019

W.U.  Group/Explain WOD

W.O.D for time complete the below in order

  • 800M Run then
  • 5 Rounds of
    • 3 x HSPU
    • 6 x C2B Pullups
    • 9 x Air Squats

**Use a Vest 20/14 with this section if you can complete movements FULL ROM with control

then

  • 5 Rounds of
    • 20 Cal Row
    • 10 x Alt DB Clean and Jerks 80/60

then

  • 3 Rounds of
    • 25 x Hollow Situps
    • 25 x 2 count Bicycle crunches
    • 2:00 min Plank
November 20, 2019

11/21/2019

W.U. Coaches Led

Skill:  Headstand Holds 10 mins

  • Work through floor progressions
  • lead to Free Standing Handstand
  • If athlete can headstand then work towards handstand walk off wall

W.O.D 5 Rounds, 3 Min per round , 1 min per station, 1 min Rest

  • Battle Ropes
  • Cals on Assault Bike
  • KTE

AUX:  3 Rounds

  • 5-10 x Strict Pushups
  • 5-10 x Strict Pullups
  • 10-15 x Close foot Squats (position determines how close)

 

November 19, 2019

11/20/2019

W.U.  Shoulder Prep/Health

Strength:  Power Snatch

EMOTM for 10

  • 2 x Reps

*Increase load incrementally to force a thoughtful progression of movement pattern

W.O.D 3 Rounds of

  • 25 x Power Snatches 75/55
  • 50 x DU’s

Endurance Option:

6 Min AMRAP of

  • 10 x KB DL
  • 10 x Burpees

In 5 mins run 400M any remaining time is Wall Ball reps

-REST 1 Min-

6 Min AMRAP of

  • 10 x KB Swings
  • 10 x Mountain Climbers

In 5 min run 400M any remaining time is Wall Ball reps

-REST 1 Min-

6 Min AMRAP of

  • 10 x KB DL/HP
  • 5 x Walk out to push up

In 5 mins run 400M any remaining time is Wall Ball reps

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