Weighted Pull-up 5,3,1,1,1 Repetitions – Establish a new 1RM
Rest as needed then,
“Threshold Interval Training Mash-up”
As Many Repetitions As Possible (AMRAP) in 1:00 of Double Under or Weighted Jumps
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 12:00 (6 Rounds of Each Station)
Minute One: Double Under (40% Threshold)
Minute Two: Kettlebell Swing (40% Threshold)
Continue this repetition scheme through minute 12:00.
Note: In todays training session, we are revisiting one of the first Interval Threshold Mash-up workouts our gym experienced. The combination of the weighted Pull-up, with the intensity of the Double Under and Kettlebell Swing Threshold training is a potent stimuli.
6:00 AM Crew is STRONGER!
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 (6:00 PM – 7:00 PM at Krav Maga)
CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)