MONDAY 160502

“Threshold Interval Training Mash-up”

As Many Repetitions As Possible (AMRAP) in 1:00 of Double Under

Rest 1:00 then,

As Many Repetitions As Possible (AMRAP) in 1:00 of Kettlebell Swing (53lb. / 35lb.)

Rest as needed and determine 60% of your AMRAP Threshold for each station then,

Every Minute On The Minute (EMOM) for 14:00 (7 Rounds of Each Station)

Odd Minutes: Double Under (60 % of AMRAP Threshold)
Even Minutes: Kettlebell Swing (60% of AMRAP Threshold)

Note: The concept for the “Threshold Interval Training Mash-up”  was first conceived in late 2003 during a conversation at Silver Spur restaurant between Greg Amundson and CrossFit founder Coach Greg Glassman. The threshold training achieves the same benefits of training at a percentage of your maximum strength. As an example of the Threshold concept: If you achieve 100 Double Unders during the AMRAP, you would then perform 60 repetitions of Double Under on the odd minutes of the EMOM workout. The Threshold training levels the playing field, and allows Athletes to set and determine their repetitions during a workout based on current capacity and fitness.


Lou is Athlete Of The Week!


Congratulations to Lou who was recognized as Athlete Of The Week at CrossFit Amundson. Lou is one of the “Early Bird” Athletes, who trains regularly with the 6:00 AM crew. When Lou joined the gym, he had absolutely no previous CrossFit training, and the 6:00 AM class is one of the more advanced classes at our gym. Lou has committed himself to learning the foundational CrossFit movements, and to scaling and modifying when necessary. The results of Lou’s commitment to training has been awesome to behold. Lou has achieved incredible capacity in his gymnastics skills, performing consecutive Pull-ups and Toes to Bar with gracefulness and speed. In addition, his weightlifting and Olympic lifting, particularly his Power Clean, has improved tremendously. Lou is extremely encouraging of his fellow Athletes, and is quick with a smile and word of motivation. Lou is also an avid surfer, and frequently hits the beach immediately following his morning workout. Congratulations Lou on your success, and keep up the inspiring work!


Monday Special Programs

Warrior Yoga 75 (9:00 AM – 10:15 AM at Satvana Yoga)

Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Today our LIGHT workout will be our HQ programming at either HQ or Krav Maga.

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)


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