Hey Vic City,
When you first start off in CrossFit, on of the more challenge things to figure out is all the acronyms and jargon associated with the sport. AMRAP or As Many Reps As Possible is of the most popular ones. The goal of an AMRAP is to do just that, get as many reps as you can in the time frame you are given. An AMRAP doesn't have restrictions, it can be 1 minute or it could be 60 minutes.
One of the most popular CrossFitters from the late 2000s and early 2010s is Jason Khalipa. Jason won the 2008 CrossFit Games and remained competitive every year that he has competed. Jason, although potentially possessing less skills and finesse than other top athletes, could do work. If you gave Jason an AMRAP, he would put his head down and focus on the task at hand.
Due to a growing business, a growing family, and his daughter's Leukemia diagnosis, Jason Khalipa no longer competes in CrossFit, but remains heavily involved in the sport.
Many of us can relate, to some extent, to having various aspects of life pulling our time in different directions. Essentially we all live a 1440 minute AMRAP, everyday.
Jason has came up with an idea of the "AMRAP Mentality." This mentality is to go hard as possible at the task at hand is, and not getting distracted by other things. We are great at doing that at the gym, once you hear "3,2,1, Go!" All we are worried about is doing fitness.
Can we do the same with other areas of our lives? Can we focus on work without constantly checking social media? What about set aside 30 minutes for uninterrupted family time at the end of the day? Can we AMRAP other parts of our day that isn't just the WOD at the gym? Let me know what you think. Check this video of Jason explaining the AMRAP Mentality better than I can.
Training Wednesday - Thursday
Warm-up: 5 min AMRAP
10 Perfect Kip Swings
5 Burpee Broad Jumps
10 Banded Dislocates
Skill: Clean and Jerk EMOM
10 Min EMOM
2 Power Clean, 1 Push Jerk
*build in weight after every 2 sets
Rotate EMOM through the following stations,
20-30 seconds work/ 30-40 sec rest
Box Jumps (20/24)
DB Snatch (35/50)
4 rounds (16 min)
*No score, scale as needed