TUESDAY 160913

Tempo Deadlift, 10, 7, 5, 3 Repetitions,

Rest as needed then,

Threshold Mash-up Training:

As Many Repetitions As Possible (ARMAP) in 1:00 of Wallball Shots

Rest 1:00 then,

As Many Repetitions As Possible (AMRAP) in 1:00 of Box Jump

Rest 1:00 then,

As Many Repetitions As Possible (AMRAP) in 1:00 of Toes to Bar

Rest as needed then,

On a 6:00 Running Clock,

Minute One: Wallball Shots (50% of Threshold)
Minute Two: Box Jump (50% of Threshold)
Minute Three: Toes to Bar (50% of Threshold

Note: For the Deadlift, the decent from the top position is 3 seconds, lightly touch the weight to the ground, and then immediately explode to the top position (i.e. “touch and go”). Rest one second in the top position, and repeat for the required number of repetitions. The first repetition off the ground at the start of the set does not “count” as the tempo starts from the top position. For the Mash-up, following the establishment of your maximum capacity, Athletes will rotate through each station twice on a 6:00 running clock, training at 50% of their threshold.

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Roberto is a Champion Waterman!

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Tuesday Special Programs

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

Threshold Mash-up Training:

As Many Repetitions As Possible (ARMAP) in 1:00 of Wallball Shots or Slam Ball

Rest 1:00 then,

As Many Repetitions As Possible (AMRAP) in 1:00 of Box Jump or Step Up

Rest 1:00 then,

As Many Repetitions As Possible (AMRAP) in 1:00 of Toes to Bar

Rest as needed then,

On a 9:00 Running Clock (3 rounds at each station)

Minute One: Wallball Shots (50% of Threshold)
Minute Two: Box Jump (50% of Threshold)
Minute Three: Toes to Bar (50% of Threshold

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

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

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