“Threshold Mash-up Training”

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 40% 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 (40 % of AMRAP Threshold)
Even Minutes: Kettlebell Swing (40% of AMRAP Threshold)

Note: The 40% interval threshold is designed to be a more sustainable effort than our 50% and 60% threshold, with a work to rest ration of approximately 20 seconds of work, followed by 40 seconds of rest. Compare todays AMRAP score to May 2, 2016, which was our first Interval Training Mash-up workout utilizing todays skills, yet held at a 60% threshold.

The Crew

4:00 PM Interval Mash-up Crew!


Thursday Special Programs

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

Todays LIGHT workout will be our HQ programming.

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

CrossFit Striking & Bag Class  Please note the 10AM Bag Class is cancelled today.

Warrior Yoga 75 (6:15 PM – 7:30 PM at Satvana Yoga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga


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