TUESDAY 160712

“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 20%, 40% and 60% of your AMRAP Threshold for each station then,

Every Minute On The Minute (EMOM) for 18:00 (3 Rounds of Each Threshold – 20 / 40 / 60)

Round One: (Minutes 0:00 &1:00)
Odd Minutes: Double Under (20 % of AMRAP Threshold)
Even Minutes: Kettlebell Swing (20% of AMRAP Threshold)
Round Two: (Minutes 2:00 & 3:00)
Odd Minutes: Double Under (40 % of AMRAP Threshold)
Even Minutes: Kettlebell Swing (40% of AMRAP Threshold)
Round Three: (Minutes 4:00 & 5:00)
Odd Minutes: Double Under (60 % of AMRAP Threshold)
Even Minutes: Kettlebell Swing (60% of AMRAP Threshold)
Round Four: (Minutes 6:00 – 7:00)
Odd Minutes: Double Under (20 % of AMRAP Threshold)
Even Minutes: Kettlebell Swing (20% of AMRAP Threshold)

Continue this repetition scheme through minute 18:00.

Note: In todays workout, you will be completing whats known in Track, Rowing, Swimming and Cycling as increasingly demanding interval training. In the same manner that over the course of 3 x 400 meter sprints, a track athlete would be tasked with increasing the speed of each interval, in todays workout, you will be tasked with increasing the threshold demand of each round, from 20, to 40 and finally 60 percent, then resetting at 20 percent. This cycle will be repeated three times.

CAMP

CAMP Test Data!

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Congratulations to our new CAMP Level II Athletes! The CAMP Level III Test is scheduled for January, 2017. Athletes interested in completing the Level II Test must coordinate with their peers to schedule a private test. A minimum of four Athletes is required to schedule a private CAMP Level II Test.

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Tuesday 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)

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

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

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