The Foundry Union Station – CrossFit
Warm-up
Context: Competition
Mobility: shoulder
Strength
A1: Bench Press (5 x 5 (@30×0))
5 sets of bench press
x 5 reps @ 30X0
(3 down, explode up)
Increase the weight every set.
On a 3:30 minute clock
A2: Ring Rows (5×5 @ 3012)
5 sets x 5 reps @3012 (3 down, no pause, 1 up, 2 hold at top).
These are meant to be challenging. Keep a straight line from head to toe.
Rings must touch the chest during 2 second hold at the top.
Metcon
B: (17.11.03) Over the Hump (Time)
For Time CAP 16:
200 m run
8 Box jumps (Health: 12″-18″, Athletic*:20″, Performance: 24″)
400 m run
10 Box jump over (same)
600 m run
12 Burpee Box Jump Over (same)
Scaling Guideline: 7 – 12 minutes
*Women’s Rx
Accessory
3 sets:
12 bicep curls (db or Bb)
20 tricep banded extensions