The Foundry Union Station – CrossFit

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Context: Competition

Skill Work

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.