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The Foundry Union Station – CrossFit

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Context

Training

Mobility

Front rack

Strength

A: Front Squat (5 x 2 @13X1)

5 sets x 2 reps @1 down, 3 second hold in the bottom.

Take 2-3 warm up sets (~50% of 1RM) then start building (~75% of 1RM)

Focus on driving up with the elbows and chest. Not with the hips.

B: (19.01.28) (Time)

For Time CAP 12

50 burpees

40 / 30 calories row

30 hang squat clean

RX: 115/80#

Athletic/Masters 40+: 95/65#

Fitness/Masters 50+:

75/55#

RX+: 135#/95#, assault bike.

The goal is constant fast movement. On the cleans no more than 3 sets.

Cooldown