The Foundry Union Station – CrossFit
8 minutes working on Muscle Up Transitions (bar or rings).
Odds: floor transitions (negatives, russian dips, floor/ band assisted)
Evens: kip swings, jumping MU or Attempts
If Muscle ups are not doable yet,
odds: floor transitions
evens: kipping practice.
B: (18.02.09) BERGERON OPEN TEST (Variation) (AMRAP – Reps)
AMRAP in 20 minutes
50 Wall Ball Shots (20/14/10 lb)
50* Double Unders (athletic: 25 double unders, health: 50 singles)
40 Box Jumps 24″/20″/12″
40* Toes-to-Bars (athletic: 20 toes to bar or 40 knees to chest, Health: Sit Ups)
30* Chest-to-Bar Pull-Ups (athletic: 15 chest to bar or 30 chin over the bar pull ups, health: Jumping Chest to Bar)
30 Burpees (new standards)
20 Power Cleans (115/75/45 lb)
20 Jerks (115/75/45 lb)
10 Power Snatches (115/75/45 lb)
10 Ring Muscle-Ups (athletic: Attempts, Health: Muscle up floor transitions)
RX+: 145/100. The goal is to get to at least get to MU. Don’t let the weight be a factor.