The Foundry Union Station – CrossFit
Context
Traning
Mobility
Shoulders
Strength
A1: Shoulder Press (5 x 4 @1010)
5 sets x 4 reps @1010
work between 70-85% of 1RM, goal should be a little bit heavier than last week for the last set, as long as mechanics allow it.
A2: Weighted Chin-Up (5 x 3-5 @1012)
Use a supinated grip
5 sets x 3-5 reps @ 1 down, 1up, 2 hold on top.
-working on first chin up?
modify to jumping chin ups and at the hold at the top for 5 reps.
if that is still too challenging, modify to ring rows with palms facing up @3 down, 1 up, 3 hold at the top.
Metcon
B: (18.08.27) 21-15-9 burpee mile (Time)
For Time:
450 m run
-21 burpees
450 m run
-15 burpees
350 m run
-9 burpees
350 m run
RX+: 20/14# vest
Cash Out
3 x
12 bicep curls barbell or dumbells
:30 second hollow hold
:30 second superman