The Foundry Union Station – CrossFit
A1: Front Box Squat (5 x 5 @42×1)
5 sets x 5 reps @4 down, 2 down, explode up.
Box height should be just below parallel. This tempo is challenging therefore use a weight that stays true to tempo.
Box squats are great to develop great positional strength plus developing speed in the concentric phase of the movement. All while not overloading the joints.
Suggested %: 40-60% of 1RM
A2: Ring Muscle Up – Progression 1 (transition) (5 sets x 5 transitions )
Working on low rings while keeping feet on the ground the athletes will work on the Muscle Up transition.
Advance athletes can work on the same drill while keeping feet on the ground.
B: Hate (foundry variation) (Time)
6 Rounds for time:
6 DB Thrusters
6 C2B pull ups
Rx+: 4 Ring MU instead of C2B.
Athletic: Chin over the bar pull ups
Health: 8 ring rows
Scaling Guideline: Thrusters should be challenging yet unbroken.