WEDNESDAY 161221
Threshold Mash-up Training
As Many Repetitions As Possible in 1:00 (AMRAP) of Pull-ups
Rest 1:00
As Many Repetitions As Possible in 1:00 (AMRAP) of Wallball Shots (20lb. / 14lb.)
Rest 1:00
As Many Calories As Possible in 1:00 (AMRAP) of Concept 2 Row
Rest as needed and calculate your 50% Threshold Percentage for Each Station then,
On a 12:00 Running Clock (4 Rounds Each Station)
Minute One: Pull-up (50% of Threshold)
Minute Two: Wallball Shots (50% Threshold)
Minute Three: Concept2 Row (50% Threshold)
Note: Athletes can pick their start station, but must honor the prescribed order of rotation. The Threshold Mash-up Training was born in CrossFit Pleasure Point, and is now known around the world in the book Firebreather Fitness. The 50% threshold is extremely challenging – come ready for a good one!
Greg Amundson and Annie Sakamoto in Firebreather Fitness
_______________
Good luck and hard punches to our Krav Maga Long Gun Series A students tonight on their Graduation Test! Please note the test is from 5PM to TBD. With permission from Greg Amundson, guests are welcome to attend and watch.
_______________
New Firebreather Shirt now Available! HQ Athletes use promo code “CrossFit HQ” for $10.00 discount which equates to free shipping. Your shirt will be delivered to the gym.
_______________
CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)
Our Light Workout will be HQ programming with modifications as needed.
Open Gym (1:00 PM – 4:00 PM at HQ)
Krav Maga TEST TONIGHT 5PM – TBD
_______________