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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Ma Strength Event Crossfit Affinity

MA Strength, Chinese Weightlifting Seminar

Saturday, May 4th, 9am to 6pm
Open to Everyone

Chinese weightlifting techniques are coming to Connecticut for the first time ever! MA Strength is offering a Chinese Weightlifting Level 1 Seminar, hosted at CrossFit Affinity on Saturday, 5/4/19. This is a practical, hands-on seminar that introduce the fundamental elements behind Chinese weightlifting technique to improve snatch, clean, and jerk technique under the guidance of expert coaches at Ma Strength. There will be a 1 hr break for lunch.

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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

August 21, 2019

8/22/2019

W.U. Shoulder Prep

Strength:  Strict Press + Push Press + Push Jerk

Work through 10 sets of 1+1+1

1st Set start roughly @ 65% of 1 RM Strict Press and Build to a heavy complex upping each set 3-5%

W.O.D 21-15-9 (12 Min Cap)

  • Hand Release Pushups
  • Power Cleans + Push Press @ 115/75

AUX:  3 Rounds of

  • Barbell Hip Extensions 95/65 x 10/12 reps
  • Good Mornings (same wt or less) 8/10 reps
  • Hollow Plank x 90 sec of accumulative time

 

August 20, 2019

8/21/2019

W.U. 5 rounds Not for time

In any order:

  • 0.4 on Assault Bike
  • :30 sec Max Effort or Practice DU’s
  • :60 sec Plank hold on low rings

W.O.D 3 rounds, 4 mins Amrap, 4 min rest between each (20 Mins)

Rd1: 4 Min Clock

Buy In: 150 x DU’s

Amrap in remaining time of

  •  25 x Wall Ball 20/14
  • 20 x Abmat Situps

REST 4 mins 

Rd 2: 4 Min Clock

Buy In: 100 x DU’s

Amrap in remaining time of

  • 20 x Wall Ball 20/14
  • 15 x KTE

REST 4 mins

Rd 3: 4 Min Clock

Buy In: 50 x DU’s

  • 15 x Wall Ball 20/14
  • 10 x TTB

Cool Down:  ROM WOD 10 mins

 

August 19, 2019

8/20/2019

W.U. Hip and Glute activation

Strength: Back Squat/Front Squat

12 min EMOTM

  • Even Mins:  3 x Back Squats @ 70% of 1 RM
  • Odd Mins: 1 x Front Squats @ 70% 1 RM

Skill: 4 Mins

  • :30 sec of 5-8 Strict HandStand Pushups

W.O.D 10 min AMRAP of

  • 30 x Box Jumps 24/20
  • 20 x KB Swings 53/35
  • 10 x HS Pushups

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