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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