THURSDAY 141030

Today we are reversing the normal sequence of our Strength and Metabolic components. In the early days of CrossFit, Coach Greg Glassman, the founder of CrossFit, taught Greg Amundson it was vital to have strength at a high heart-rate. Although we sometimes get our biggest lifts early in our hour of CrossFit training, in the “Real World” it’s likely our strength will be put to the test under the demand of stress, confusion, fast respiration’s and a soaring heart-rate.

Complete Three Times:

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

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Dumbbell Thruster, 35lb. / 25lb.

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Double Under’s or Weighted Jump Ropes

Rest up to 5:00 then,

Shoulder Press 5,5,5,5,5 Repetitions

Note: Athletes may pick their order of rotation on the AMRAP’s but must complete all three stations before repeating a station. Each station will be completed three times. Move as quickly as possible from the metabolic AMRAP’s into the strength component of the Shoulder Press. Find a challenging weight (close to a 5RM) and hold it for all 5 sets of the press.

Corey

Captain Corey

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New Programs Begin in November

In November, CrossFit Amundson is adding several new programs to our current class offerings. These include 2 additional Olympic Lifting Classes, a revamped Barbell Class, our Kids Program, a Swimming Program, a Ladies Class, our CrossFit Light program and our Clinic Class. Check out the Programs Page for all the details and the Schedule Page for the class times, locations and days.

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