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The Foundry Union Station – CrossFit

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Context

Competition/ Mental Toughness

Warm-up

To include:

Seated shoulder external rotation @ 3010

Standing shoulder external rotation https://youtu.be/YeF2Cw2FbCc

Metcon

RX: CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Scale: CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Mas: CrossFit Games Open 17.1 Masters 55+ Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 20-lb. dumbbell / 20-in. box (step-ups OK)

F: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

17.1 Open Foundry (Health) (Time)

For Time

5 Alternating Dumbbell Snatches

8 Burpee Box Jump Overs

10 Alternating Dumbbell Snatches

8 Burpee Box Jump Overs

15 Alternating Dumbbell Snatches

8 Burpee Box Jump Overs

20 Alternating Dumbbell Snatches

8 Burpee Box Jump Overs

25 Alternating Dumbbell Snatches

8 Burpee Box Jump Overs

Time Cap: 20 minutes

Weight options: 15#/10# db, 20″/12″ burpee box jump over or step overs

Cash Out

4 X

30 second plank on elbows

25 band pull aparts ( chest level)

Cooldown

2 minutes of : self myofascial release (foam roll) low back area

1 minute pigeon stretch per side

1 minute minute side straddle stretch per side

1 minute cobra stretch

1 minute childs pose stretch

OR

https://app.romwod.com/workout/fight-for-your-why-short