TUESDAY 160920

Tempo Deadlift, 5,5,5,5,5 Repetitions

Rest as needed then,

Threshold Mash-up Training:

As Many Repetitions As Possible (AMRAP) in 1:00 of Ring Dip (or Bar Dip)

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 of Each)

Minute One: Ring Dip (50% of Threshold)
Minute Two: Toes to Bar (50% of Threshold)
Minute Three: Concept 2 Row (100 Meter Sprint)

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. The Concept2 Row Station is a 100 meter sprint, with a goal of each sprint being 30 – 45 seconds.


Captain and Great Brit


Tuesday Special Programs

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

Our Light workout will be our HQ programming with modifications as needed.

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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