Today we are going to work up to our 1RM Deadlift and then tackle an old-school CrossFit “Mash-Up”.

Deadlift 1-1-1-1-1 reps

Rest 5:00 then,

Tabata Intervals of Deadlift x Push-up

Notes: Try to set a new record today on your 1RM Deadlift. The Tabata “Mash-Up” moves from the Deadlift to the Push-up, with 20 seconds of work at each station a total of eight times. Total work time is eight minutes.

CrossFit Amundson Trainer – Heather Rosenberg


Goal: (n) A specifically desired end state, expressed in the positive tense, which provides an intense amount of motivation and direction on the path to achievement.


CrossFitters train for the unknown and unknowable with an understanding that what they do inside the box prepares them for anything the world throws at them outside of it. But elite fitness doesn’t guarantee personal safety. CrossFit requires a certain set of skills both physically and psychologically — So does self-defense. Our good friend Tony Blauer is teaching a brand new CrossFit Defense Course that we highly recommend. Tony has two Courses coming up in California. We hope to see you there!

November 3d
CrossFit Defense Course
Valley CrossFit
Van Nuys, CA

November 4th
CrossFit Defense Course
CrossFit CSA
Dublin, CA


CrossFit Amundson Endurance Workouts start next Tuesday at 1:00 PM.