The Foundry Union Station – CrossFit
Context
Competition
Mobility
Hips
Strength
A1: Front Box Squat ( 5 x 5 @42X1)
5 sets x 5 reps @4 seconds down, 2 second hold in the bottom and explode up.
Work between 40-50% of 1RM.
Box should be set just below parallel.
A2: Handstand Push-ups (5 x 5 @40X1)
5 sets x 5 reps @4 seconds negative, kip or kick up.
We are focusing on the “eccentric” or negative part of the movement because this is what helps increase strength.
Metcon
B: So you think you can run (Time)
For Time:
4 rounds for time CAP 17
350 m run
10 Front rack KB squats
10 alternating push press
10 toes to bar
RX: 35#/26# X 2
Athletic: Same KB as RX,
Fitness: 200 m run, 18# kbs, knees to chest
RX+: 53/35# x2
Accessory
3x
20 close grip db floor press ( https://youtu.be/Zfia_IeiBQs)
20 light and fast db skull crushers