The Foundry Union Station – CrossFit

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Context

Mobility

Strength

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.

Metcon

B: Hate (foundry variation) (Time)

6 Rounds for time:

CAP 12

6 DB Thrusters

6 C2B pull ups

6 Burpees

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.