The Foundry Union Station – CrossFit
Warm-up
Context: training
Mobility: posterior chain
Strength
A: Sumo Deadlift (Technical 1RM @10×0)
20 minutes to reach a 1RM using the Sumo Deadlift stance.
Active mobility/ stability:
Wrist push ups
Cat/cow
Table up
Metcon
B: OPEN 18.Zero (Time)
21-15-9
Reps for time of:
Dumbbell Snatches
Burpees, jumping over dumbbell
Men:50lb
Women:35lb
Scaling: 35lb/20lb, burpees- stepping over the DB
Scaling Masters (55+): 20lb/10lb, stepping over the DB
CAP 10 minutes
-new standards:
RX burpee must have 2 feet moving together.
Stepping down or up during the burpee will be considered scaled.
– DB snatches:
Transition between hands must happen at eye level and downwards. Transitioning overhead will be considered a ‘no rep’