The Foundry Union Station – CrossFit
Context
Training
Mobility
front rack or thoracic spine
Strength
A: Clean (1 X 1 )
14 Minutes to warm up for metcon.
Start around 50% of 1 RM
Beginner : focus on sets of 3 reps every 2-3 minutes
Advance: single reps
Use this grading scale to increase loading:
10 points total:
2 points = nailed it
0 points = needs work
Anything lower than 8 points keep the same weight.
1) set up
2) first pull
3) 2nd pull
4) catch
5) footwork
Metcon
B: May the best bro win (Time)
For Time CAP 17:
3 squat cleans 135#/95#
9 Chest to bar pull ups
5 squat cleans 135#/95#
15 Chest to bar pull ups
7 squat cleans 135#/95#
21 chest to bar pull ups
9 squat cleans 135#/95#
27 chest to bar pull ups
RX+: 185#/125#
Athletic/Masters 40+: 115#/75#, jumping chest to bar
Fitness/Masters 50+: 95#/65#, ring rows