The Foundry Union Station – CrossFit
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