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The Foundry Union Station – CrossFit

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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