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

February 14, 2019

2/15/2019

W.U. Group Dynamic

W.O.D for time Complete the following in any order

  • 50 x Calories on Rower
  • 50 x SDL/HP @ 75/55
  • 50 x Ring Rows
  • 50 x KB Snatches @ 53/35
  • 50 x TTB
  • 50 x Thrusters  @ 75/55
  • 50 x Situps
  • 50 x Bench Presses @ 95/65
  • 50 x 2 Count Mountain Climbers
  • 10 x Stones over shoulder 200/150/100/80/60 
*Any exercise needs to be completed in its entirety before moving on to another!

February 13, 2019

2/14/2019

W.U. Group Squat Prep

Active: 3 Rounds of

  • 10  x Steps ups each leg
  • 10  x box jumps 20″
  • 10 x hurdle jumps

Strength:  Back Squat

4 sets of 8 @ 65%  of 1 RM

W.O.D 21-15-9

  • Walking OH Barbell Lunges 95/65
  • Box Jumps 24/20
February 12, 2019

2/13/2019

W.U Group General Warmup

Skill: Barbell Warmup for Clean and Jerk positions

Strength: Power Clean and Power Jerk

  • Build to  a single heavy rep

W.O.D  15 Min Clock

  • 5 min Max Effort Power Clean and Power Jerk 135/95
  • 4 Min Max Effort Pullups
  • 3 Min Max Effort Burpees
  • 2 Min Max Effort Pushups
  • 1 Min Max Effort Calories on Assault Bike

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