The Foundry Union Station – CrossFit
Warm-up
Context: Competition
Mobility: shoulder
Strength
A1: Weighted Pull-ups (6 x 3 @ 1010)
built to a heavy set of 3 pull ups.
if using bands, find the one set of 3 with the least assistance
or ring rows.
On a 2:30 – 3 minute clock
A2: Weighted Dips (6 x 6 @ 1010)
Using rings or Matadors find the heaviest set of 6 reps for the day.
Use bands or box dips is needed.
Metcon
B: (17.11.10) Body Movin’ (Time)
For Time CAP 13
40 Cal Assault Bike (Health: 20, athletic*: 30) (AD6 bike 56/42/28)
30 SA alt DB Power Clean and Jerk (Health: 10-30#, athletic*: 35#, Performance: 50)
20 box jumps (Health: 12″-18″, Athletic*: 20″, Performance: 24″)
10* CTB pull ups (Health: RR or Jumping ctb, athletic: chin over the bar)
RX+: Bar Muscle ups
*Women’s Rx
Will need to run multiple heats.
Accessory
4 x
25 banded face pull
25 band pull aparts
10 GHD sit ups